Hey Folks!

Hell of a WOD.  Way to give your all today Folks!  Now we’re continuing with more awesomeness this week!  Thursdays are now “Benchmark Thursdays”, where each Thursday we’ll do a benchmark sod, either a Hero WOD, Girl WOD or Open WOD.  Keep your eyes out for them and come test your fitness! 🙂

There were some pretty cleans and some not so pretty cleans this past weekend.  If you were in the latter category – I’d look into joining the weightlifting club.  If that won’t work for you for scheduling reasons, then I’d book a 1on1 with John, Eric, Lisa or Myself!  We know a thing or two about lifting and we’d love to spend an hour helping design a plan to your next burst of progress!

Warm up

2 Rounds – 10 Dislocates, 10 OH Squats, 10 band pulls, 10 inch worms

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Bench Press 2×5

Batwings 2×15 Seconds

AMRAP – 14 Minutes:
14 Kettlebell Swings 53/35
14 Sit ups
28 Lunges
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1.  “Macho Man”
EMOM for as long as possible:
3 Power Cleans + 3 Front Squats+ 3 Jerks, 185/135
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.  Minute 12 would be 5 of each, and minute 13 would be 6 of ea.
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2.  C2B Progression
7 sets of 10, :50 rest between sets

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Clean & Jerk
2 Clean + 1 Jerk  EMOM-10

AMRAP – 14 Minutes:
14 Kettlebell Swings 53/35
14 Toes to Bar
28 Lunges
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Mobility:
Foam Roll – Quads, Adductors, IT bands, Glutes, T-spine

See you in the gym!
The CrossFit Sudbury Team