Hey Folks!
Great work in the gym today – We’re super happy to have Mandie covering some more hours and Coaching you folks towards better and better movement.
Mike Laporte is back in the gym now too – so you’ll be hearing his voice and trying to beat his scores for the next month or so!
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WARM UP
Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
Health – Power Clean 5×3
Power Clean
5 sets of 3 reps
5 sets of 3 reps
*Add 5 pounds each session.
Health – Chin Ups – 3 Sets Of Max Reps
3 sets of max reps – Chin ups (hands facing towards you)
Rest as needed between sets.
Clean & Jerk Complex EMOM
Every 2 Minutes for 10 Minutes:
Powerclean
+ Hang Squat Clean
+ Power/Push Jerk
+ Split Jerk
@70%
Powerclean
+ Hang Squat Clean
+ Power/Push Jerk
+ Split Jerk
@70%
Amanda
9-7-5 Reps for time:
Muscle-ups
Snatches (#135/#95)
Muscle-ups
Snatches (#135/#95)
Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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