Monday, May 12th, 2014

Hey Folks!

Awesome weekend!  Happy Mothers Day to all the Moms out there – You are very much appreciated – even if it isn’t said all the time!

This coming weekend is the LONG weekend (yesssssss).  Here are the hours:
Friday – Normal hours with Lisa
Saturday – Normal hours with Eric
Sunday – Normal hours with James
Monday – Closed with yourselves, celebrating queen victoria by chilling on a dock with a brewski

Warm up

2 Rounds – 10 dislocates, 10 Spiderman lunges, 10 Inch worms, 10 tuck jumps

Health

Back Squat 2×5

Kettlebell Swings 2×15

Almost-“Annie” – 40-30-20-10 for time:
Double Unders
Sit ups

Performance

1.   “Bode”
12 RFT:
5 HSPU
11 Power Snatches, 95/65
2.   Clean and Jerk
A.  work up to a quick heavy double – drop between reps
B.  3×3 – no drops
1.   Back Squat
A.  6×2 High Bar Oly Pause Squat, 3 full second hold at the bottomw
B.  4×4 High Bar Back Squat
Check out www.competitorstraining.com for more info on this programming track!

Longevity

Back Squat 5×5 65%

“Annie” – 50-40-30-20-10 For time:
Double Unders
Sit ups

Mobility:
Stretch – Calves, Yoga “Cobra” position
Foam Roll – Calves

See you in the gym!
The CrossFit Sudbury Team