Monday, November 24th, 2014 - CrossFit Sudbury

Hey Folks!

Awesome weekend – Super fun WOD (albeit hard and a little longer than expected haha), I think we’ll be experimenting with some like that in the future 🙂

I hope you all had a great weekend and are ready to get back at ‘er and kick some butt. You know, I’ve been mentioning the ‘nog a lot lately (because it’s awesome), but there’s something else that could use a solid mention. Clementines. They’re back too. Sit back with a bowl of those and watch the gremlins movie (it’s a Christmas movie, you know). Perfect Sunday night.

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WARM UP

Snatch Warm up

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

HEALTH

Health – Back Squats (2×10), KB Swings (2×10)

Warm up to and then perform 2 working sets of 10 reps of the Back Squat. This will be lighter than you’ve been doing for your 2×5’s (I hope or you’ve been going too light haha).

KB Swings, 2 sets of 10 swings. Try to go a little heavier than you normally would. Swing to roughly eye level – not overhead.

Press 2×5

2 sets of 5 Press. Try to increase the weight from last week! 🙂

LONGEVITY

Snatch work – pull+pull+snatch

Every 2 Minutes for 10 minutes perform:
2 Snatch pulls + 1 Squat Snatch

OHS EMOM

Every 2 Minutes for 10 Minutes:
3 Overhead Squats @70%

METCON-BOTH

Mean WOD

For time complete the following:
30 Thrusters (95/65)
30 Burpees
30 Wall Balls (20/14)

COOL DOWN

Mobility – for real

Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)

See you in the gym!

The CrossFit Sudbury Team