Hey Folks!
Friday the 13th! bum bum bum! You guys are in troooouuuble! hahah, juuuust kidding. Hope you guys have had a fun and great week. The weekend might be the last one before the seriously cold weather works it’s way in eh?
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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.
Hang Clean
From above the knee and landing in a squat, perform a clean. Keep the bar close, violent hips, quick elbows and stay tight!
5 X 2
Every 2 Minutes for 10 Minutes:
2 Hang Cleans @65-75%
2 Hang Cleans @65-75%
Fran
21-15-9 Rep rounds of:
Thrusters (95/65)
Pull ups
Thrusters (95/65)
Pull ups
*Scale as needed, this should be a 6 Minute or less workout. Get a good warm up in and recover from the strength work.
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
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