Monday, August 11th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Hope you all had a great weekend!  We have about a month until the Catalyst Games, have you signed up/picked a partner/teamed up with some Folks?  It’s going to be a great time and a good way to challenge ourselves and our training over the last bunch of months![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=””][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]


Snatch Warm up
10 Dislocates + 10 weighted dislocates 
10 Overhead squats 
1-2 Minute Squat therapy 
10 Tuck Jumps


Health – Back Squat & Kettlebell Swings
Back Squat 2×5 
*Try to add more weight to last weeks lifts 

Russian Kettlebell Swings 2×15 
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps

Row 2000m – set the rower to count down from 2000m to get an exact time 🙂

Short metcon
AMRAP – 7 Minutes: 
7 Deadlift 
7 Sit ups


Snatch Work EMOM
Every 2 minutes for 10 Minutes perform 
2 High Hang Squat Snatch @60% 

Every 2 Minutes for 10 Minutes perform 
2 Snatch Balance @50% 

***No rest between EMOMs, the clock will run for 10 rounds of 2 minutes with the first 5 sets being snatches and the second 5 sets being snatch balances

Short metcon
AMRAP – 7 Minutes: 
7 Deadlift 205/135 
7 Toes to Bar


Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes 
Stretch – Hamstrings, Calves, Pecs, Forearms

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]