Friday, May 30th, 2014

Hey Folks!

The first Benchmark Thursday is in the books – Elizabeth went down smooth – She’s typically a deceptive lady, but you guys handled the ring dips and cleans like champions.

Nice to see Folks dialling in their power clean form too!  The last weekend of regionals starts tomorrow!  How much will Speal snatch?  2 years ago he hit 225.

Warm up

2 Rounds – 10 Dislocates, 10 OH squats, 10 air squats, foam roll

Health

Press 2×5

Pull ups 2×5

For Time:
40 Thrusters
30 Slam Balls
20 Wall Balls
10 Burpees
400m Run

Performance

1.  AMRAP 15:
10 TTB

15 BJ, 24/20″
20 Wall Balls, 20/14
**
2.  Dead Lift
work up to a heavy double

**
3.  C2B Progression
7 sets of 9, :40 rest between sets

**
4.  Accessory Work
2 rounds NOT for time of:

5 Glute Ham Raises
10 Hip and Back Extensions
20 Hip Extensions

Longevity

Deadlift 3×5 @70%

For Time:
40 Thrusters 75/53
30 Slam Balls
20 Wall Balls 20/14
10 Burpees
400m Run

Mobility:
Stretch – Hamstrings, Glutes, Lats, Forearms

See you in the gym!
The CrossFit Sudbury Team