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CrossFit Sudbury – Training – 08042015

Hey Folks!

SO it’s a re-test day!  Snatch EMOM-3 and the WOD is the same as 5 weeks ago Monday too!  So see how you feel going a little heavier, and how you do on the WOD too!  Should be a fun little test 🙂

Lisa is going to be posting some more info about Battle Beyond the Barbell on the whiteboard – Start forming your teams and write them down for us please.  Live registration online will open up sometime next week.

I started the next 6 weeks of programming, and I’m pretty excited about it.  just letting you know that.

WARM UP

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

LONGEVITY

Snatch EMOM-3 Heavy
Every Minute for 3 Minutes:
1 Squat Snatch

* Use the same weight, that’s as heavy as you can for all 3 reps. Spend some time warming up to that weight.


METCON

You’re going to love it!
5 Rounds for time:
3 Overhead Squats
12 Slam Ball (30/20)
24 Double Unders

Scale to 5 Rounds of:
3 Front squats
12 slam balls
50 single skips


COOL DOWN

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads
See you in the gym!
The CrossFit Sudbury Team