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CrossFit Sudbury – Training – 22052015

Hey Folks!

It’s Friday! (technically, still Thursday) – Which means it’s the best day of the year.  May 22nd.  Lumberjack 20 is going to go down next week – but I’ve subbed in a solid Benchmark that we’ve done a couple times over the winter – Fight Gone Bad 🙂

We’re headed out to Shoeless Joes tomorrow night for my (Adam) Bday & for James going away for the summer – All are welcome to come hang out, eat some food and drink some drinks.

WARM UP

Warmy Warm Up
10 Ring rows, 10 Push up plus, 10 spiderman Lunges, 10 toes touches, Shoulder mobility if you need it.

HEALTH

Health – Power Clean 5×3
Power Clean
5 sets of 3 reps*Add 5 pounds each session.


Health – Chin Ups – 3 Sets Of Max Reps
3 sets of max reps – Chin ups (hands facing towards you)Rest as needed between sets.


LONGEVITY

Press-PushPress-Jerk EMOM
Every 2 Minutes for 12 minutes:
3 Strict Press + 3 Push Press + 3 Push Jerk

METCON

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

Calf And Shoulder Cool Down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team