Hey Folks!
It’s the WOD! Trista is back! That is all. Sorry no blurb today :)
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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 – Back Squats 3×5
Back Squats
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.
Health – Bench Press 3×5
Bench Press – 3 sets of 5 reps
*Add 2.5 pounds each session for this lift.
Clean & Jerk Complex EMOM
Every 2 Minutes for 10 Minutes:
Power Clean
+ 2 Front Squats
+ Hang Squat Clean
+ Jerk
@~65%
Power Clean
+ 2 Front Squats
+ Hang Squat Clean
+ Jerk
@~65%
It’s A Beauty
5 Rounds for time:
10 Calorie Airdyne
3 Power Snatch @70-75%
9 Slam Balls (heavy/40/30)
30 second plank
10 Calorie Airdyne
3 Power Snatch @70-75%
9 Slam Balls (heavy/40/30)
30 second plank
MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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