Wednesday, July 23rd, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Keep fighting the good fight!  Sophie mentioned there’s some tubing, lazy river style we can do in Chelmsford!  Could be a good time!  We’re thinking August about 2 weeks in – Let us know if you’re interested![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=L5x7yEAm1nQ”][vc_column_text]Warm up

2 Rounds – 10 Dislocates, 10 push up plus, 10 Spiderman lunges, 10 tuck jumps[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Rest[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]

1. Clean
1RM Power Clean

2. Squats
7×5 Back Squats, across

3.OT2:00 for 7 rounds:
5 Power Cleans (70%)
30 DU
7 Strict C2B Pull ups

4. Press
EMOMx10: 2 Strict Shoulder Press

5. Accessory Work
3-4 rounds, NOT for time of:
15-20 Close Grip Bench Press
15-20 Banded Triceps Push Downs
15-20 DB Reverse Flyes

[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]Clean & Jerk – 2-2-1-1-1
*Roughly 2 Minutes between sets

For Time:
9 Front Squats 135/95
9 Burpees
9 T2B
800m Run
6 Front Squats 135/95
6 Burpees
6 T2B
400m Run
3 Front Squats 135/95
3 Burpees
3 T2B
200m Run

Rx – NO RACK[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Foam Roll – Quads, Adductors, IT bands, Hamstrings, Calves[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]