CrossFit Sudbury – 10012017 – All Along the Watchtower

WOD
admin -
January 9, 2017

Hey Friends!

Small adjustment to the morning scheduling – Hours will remain the same (don’t worry 5:30am and 6:00am people, we got you) so here are the subtle changes we’re making to help us provide a better service for you guys, as with the current set up we don’t feel we’re able to coach as well as we previously could.

  • Open at 5:30am, warm up that group and get them started off with the Metcon.
  • 6:00am crew comes in and gets warmed up with the coach while the 5:30am folks tidy up/finish the Metcon/prepare for the Strength work
  • At that point the 6am and 7am classes would go as they used to, the only difference would be 5:30am crew does the reverse order (metcon, then strength)
  • Does that make sense?
  • 5:30am class (reverse order)
  • 6:00am class
  • 7:00am class

This’ll start up tomorrow, as we think it’s more important to provide a better service than to gradually change it.  Thanks for being awesome and understanding :)

[av_video src=’https://www.youtube.com/watch?v=En1RBBzQZoA’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-alvtr’]

Coaches Notes:

Snatch work!  The pulls will help with making sure you’re extending your hips completely (hips, meet bar).  The high pulls will help with practice in keeping the bar close.  And then put it all together for a nice, full, lift.  Metcon – make sure you’re using those legs on the wall balls, and getting under the snatches (pressing out will burn out the triceps for those dips!).  Pace it out a bit and time your rests.  It’ll help with keeping you moving steadily.

Strength:

5 Minutes going over:
1. Snatch pull – big, sexy finish through the hips & an active shrug (even if you don’t typically volitionally shrug when snatching), make sure you’re hitting all the right positions on the way up.
2. Snatch HIGH pull – Elbows high and outside AFTER the hips have finished. Try to hit yourself in the face with the barbell
3. Full Snatch – putting it all together with a big finish and an active pull under.

Every Minute for 7 Minutes:
1 Snatch Pull
1 Snatch High Pull
1 Snatch

Metcon – All Along the Watchtower

21-15-9 For time of:
Hang power snatch (115/73)
Ring dip
Wall Ball (20/14)

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