CrossFit Brutality - Boylston, MA
79 Main ST
Boylston, MA 01505
508 869 6500
crossfitbrutality@gmail.com
WOD
60 Cal Row
50 KB Swings
40 walking Lunges with KB
30 GHD Situps
20 Dips
100 FT Bear crawl
10 min EMOM
1 hang snatch +1 snatch
9 min amrap
15 deadlift
10 T2B
5 Power snatches
Open gym 8 am -10 30 AM Today 1-17-18
No Kids Class
there will be 515PM Class
Back Squats
5 rounds
2 Reps every 3 mins all should be 85 % or above
Bench Press
5x2 @ 80-85 %
Split squats
3x10/10
DB Row
3x8-12
Skull Crushers
Row 500 M
50 DU
10 clean and jerks
x3
4 Rounds
30 Cal Row
20 Wall Balls
10 Burpee Broad Jumps
After Party
Dumbbell Side Bends 3x10/side
Lateral Band Raises 3x10/side
DT
12 Deadlifts
9 hang Cleans
6 Shoulder to Overhead
Schedule
Thursday 1-11-18
530 AM Class
Open gym
5-7 PM
Friday 1-12-18
Open Gym
9-11 AM
515 PM Class
Saturday 1-13-18
9 Am Class
10-11 AM
Monday 1-15-18
Class 9 AM
open gym
10-1130 AM
21-15-9
Wall Balls
KB Swings
Pullups
DB one arm Row
DB one arm press
10 Burpee Box Jumps
Rest 2 min after each round
Build up to heavy 1 RM Bench Press
then max reps @ 70/75 % of heaviest lift
10 MIN
30 DU
15 Alternating DB snatches
27-21-15-12-9
Cal Row
Toes to Bar
Hang Power Clean 95/65 /75/55 /55/35
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