CrossFit Sudbury – 19022016

WOD
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February 18, 2016

Hey Friends!

Today is the last training set for the Clean!  I know we’ve done a LOT of cleans over the last 3-4 weeks, and I’m sure you’re tired of them, but that’s the nature of having a strength focus.  I was sick of them a week or so ago, and then they felt really good when I finally went heavy – so it pays off in the long run.  The next cycle is Push Presses and Split Squats/Lunges – which should be a nice combo.

It looks like winter might be winding down!  That’s a sad thing for people who love sledding and ice fishing, since they didn’t get much of a winter, though for the rest of us who prefer warmer weather, it’s a nice break.  Either way, keep in mind you aren’t ever promised tomorrow, so make sure you’re enjoying the hell out of 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!)
Context – Practice

STRENGTH

Clean

Lift the bar from the ground, to the front rack position (where the bar sits when you Front Squat).

This assumes you will pass through a squat (to catch the bar in a squat), though ask your coach if this is congruent with your goals or current placement in the progression.

6 X 2
14 of 14 (6 sets of 2 rep, same weight across – same as Wednesday, approximately 95-100% of max)

SUPER SET

Half Kneeling Single Arm Dumbbell/Kettlbell Press
kneeling in a lunge position Press a single dumbbell or kettlebell overhead with the opposite arm as the forward leg. So if I’m lunging forward with my left leg, my right knee is down and I’m pressing with my right arm.
6 X 4

METCON

Legolas Greenleaf
6 minute AMRAP (as many rounds as possible)
8 Left hand dumbbell Power Snatch (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
30’ Left Hand dumbbell Overhead Lunge (Same)
8 Right Hand dumbbell Power Snatch (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
30’ Right Hand dumbbell Overhead Lunge (Same)
30 seconds of Double Unders/Double Under PracticeScaling Guide: 2.5 – 5 rounds *Note how many DU’s you got as well

Make sure to catch the dumbbell overhead with a straight active arm; keep your thumb pointed behind you, and your shoulder in good position also make sure to stand all the way up. On the lunges, make sure you don’t step too far or too short, your knee should be right over your ankle. As you stand up, drive through the heel of your front foot.

COOL DOWN

Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
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