Thursday, September 4th, 2014

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

Great work on the WOD today – Beau and Chris R flew through it like it was nothing. Holy moly. Awesome to have such a simple, but weakness-revealing workout. You guys are also doing great working on your weaknesses between sets (or the things we request, since they’re likely weaknesses for most of us haha). If you’re interested in really shoring up weaknesses, and improving your skill set/strengths. Send me an email at CrossFitSudbury@gmail.com and we’ll get you sorted out either via email/text/phone call or in person. The best athletes in the sport and those who look to make the most progress have a coach working with them. That’s what we do and we do it WELL. Let me know and we’ll get you guys going! :)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=g7Ew0Zl0hGA&feature=youtu.be”][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]

WARM UP

Snatch Warm up

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

HEALTH

Front Squat 2×5

Elbows up, heels down, knees out, chest up, tight core.

2 x 5

Deadlift 2×5

Chest up, Shoulders back, core tight.

2 x 5

LONGEVITY

Snatch EMOM

Every Minute for 12 Minutes perform:
Minutes 1 through 6:
1 Full Snatch*
Minutes 7 through 12:
1 Clean + 2 Front Squats + 1 Jerk

*70% of Snatch… if too light for the Clean Complex, add weight

HEALTH & LONGEVITY

Fight Gone Bad

1 Minute per station for 3 Rounds for max Reps of:
Wall Balls 20/14
Hang Power Cleans 75/53
Box Jumps 20/16
Push Press 75/53
Row (cal)
Rest

COOL DOWN

General Cool Down

Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings

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