Hey Folks!
It’s the weekend! Yesssssssss. No more (forced) studying after this weekend. Then I can go back to studying for fun haha.
Keep up the great work in the gym! Eric has cooked up some seriously awesome programming over the next few months – Take advantage and give it your all when you can, and lay back and set an easier pace when it’s feeling like you’re going to die. Good quality recovery is crucial to making solid progress. Make sure you’re getting enough protein, good quality fats and enough (high quality) carbs to support your metcons and you’ll be good to go!
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WARM UP
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps
HEALTH
Use the chart at the back of the gym as a rough guide for weights to use as you warm up.
*For Health folks – fit in your pull ups between sets 🙂
LONGEVITY
1 Power Jerk + 1 Split Jerk
Make it challenging, but don’t die lowering it back down onto your shoulders.
5 Presses @70%
E2MOM-6
3 Presses @80%
METCON-BOTH
10 Cleans 155/95
10 Toes to bar
10 Deadlift 155/95
10 HR Pushups
10 Box Jumps 24/20
COOL DOWN
Stretch – Calves, Forearms, Hamstrings
The CrossFit Sudbury Team