Monday, November 24th, 2014

CrossFit Sudbury
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November 23, 2014

Hey Folks!

Awesome weekend – Super fun WOD (albeit hard and a little longer than expected haha), I think we’ll be experimenting with some like that in the future :)

I hope you all had a great weekend and are ready to get back at ‘er and kick some butt.  You know, I’ve been mentioning the ‘nog a lot lately (because it’s awesome), but there’s something else that could use a solid mention.  Clementines.  They’re back too.  Sit back with a bowl of those and watch the gremlins movie (it’s a Christmas movie, you know).  Perfect Sunday night.

[av_video src=’https://www.youtube.com/watch?v=4E2JQdG53dg’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2l24z0′]

WARM UP

Snatch Warm up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps

HEALTH

Health – Back Squats (2×10), KB Swings (2×10)
Warm up to and then perform 2 working sets of 10 reps of the Back Squat. This will be lighter than you’ve been doing for your 2×5’s (I hope or you’ve been going too light haha).

KB Swings, 2 sets of 10 swings. Try to go a little heavier than you normally would. Swing to roughly eye level – not overhead.

Press 2×5
2 sets of 5 Press. Try to increase the weight from last week! :)

LONGEVITY

Snatch work – pull+pull+snatch
Every 2 Minutes for 10 minutes perform:
2 Snatch pulls + 1 Squat Snatch
OHS EMOM
Every 2 Minutes for 10 Minutes:
3 Overhead Squats @70%

METCON-BOTH

Mean WOD
For time complete the following:
30 Thrusters (95/65)
30 Burpees
30 Wall Balls (20/14)

COOL DOWN

Mobility – for real
Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
See you in the gym!
The CrossFit Sudbury Team
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