Hey Friends!
How was the 30 min epic pseudo chipper? Looked like a lot of fun – we might be seeing more things like that ;)
If you haven’t signed up for the Open, and you’d like to, you have lots of time haha. Make sure you choose “CrossFit Sudbury” as both your affiliate and team.
[av_video src=’https://www.youtube.com/watch?v=goaWNK0mlb4′ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2ri46t’]
Coaches Notes:
Serious skill work today – Take your time doing the reps right. Jumping onto a box from a seated position is a little more difficult than without it, so take that into consideration so that you don’t skin your shins. On the snatches, use a light enough KB so that you don’t destroy your forearm. IF you’re not excited about KB snatches, sub in some single arm swings. WOD should be a pretty quick one! Don’t blow your brains out on the row/airdyne so that you can immediately pick up the KB and get into those swings.
Skill Work:
5 Rounds For Quality:
2 Rope Climbs / 2 Rope Get ups/ 8 Chin ups
5 Seated Box Jumps (Bench to Box) (Max Height)
7 KB Snatch / Arm
20 Minute Time Cap
Metcon – “Blueberry Compote”
3 Rounds For Time:
500m Row or 40/35 Calorie Airdyne
16 KB swings (70/50/35)
16 Overhead Plate Lunges (25/15)
Scale up: (45/25)
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