Hey Folks!
Great weekend! Awesome efforts on our nice weekend WOD, Clean PR’s, Fran PR’s – We must be doing something right ;)
Keep your eye out for the “CrossFitter of the month” going up tomorrow! It’s a little late, but it’s going to be a good one!
We’re into our last week of the “getting good at the CrossFit” cycle – Fight Gone Bad is going down on Friday, and we’ll be doing a couple other little re-tests this week as well. Keep up the great work everyone!
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WARM UP
Snatch Warm Up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
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 – Press – 3×5
Press 3×5
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds
Snatch 2-2-2-1-1-1
With a 10 minute cap work up in weight on your snatches until you hit a heavy single:
2-2-2-1-1-1
2-2-2-1-1-1
i.e. 3 sets of 2, and then 3 sets of 1, increasing the weight every set.
Mini 2012 Regional WOD 2
For time:
1000m Row
30 Pistols
15 Hang Cleans (185/133 or 70% of your clean 1RM)
1000m Row
30 Pistols
15 Hang Cleans (185/133 or 70% of your clean 1RM)
Squat GPP Cool Down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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