Friday, March 7th, 2014

Hey Folks!

Good work today – it looked like a shoulder burner and I think it really taught some people the value of using their hips to pop out of the hole and use that hip drive to send the ball flying up to its’ target.  Strategy!  😉

14.2 has been released!  We’re programming it on the weekend – but if you need to do it tomorrow let your coach know and we’ll get you set up with a judge.

Warm up

2 Rounds – 10 Push up plus, 10 hops, 10 tuck jumps, 10 ring rows

Health

Press 2×5

Pull ups 2×5

10 Minute AMRAPtor:
30 walking lunges
20 situps
10 Goblet Squats

Performance

1.  14.2

For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
etc. following that same pattern to infinity.

Longevity

Front Squat 3×5 60%

10 Minute AMRAPtor:
30 walking lunges
20 situps
10 kettlebell swings 50/35

Mobility:
Stretch – Pecs, Biceps
Foam Roll – Calves, Lats

See you in the gym!
The CrossFit Sudbury Team

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