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CrossFit Sudbury – Training – 02062015

Hey Folks!

Great work today!  Thanks to all the folks that have been around for a while for taking the new folks under their wings, showing them the ropes, and making them feel part of the fam!

4 more days until our awesome event!  BBQ, raffles, awesome CrossFit competition entertainment.  It’s going to be a beauty.  There will be lots of folks from outside the gym coming out – and most won’t know their way around the gym like we do, so make sure you let them know where stuff is if they need it and that while you enjoy their company and want them to do really well, you want to do just a little bit better 😉

We’re planning on heading to Pluckers after we pack up the day – We’re hoping to be there for 5:30-6pm or onwards for beers, wings and just being generally awesome.  Bring your families!

WARM UP

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

HEALTH

Health – Deadlift – 1×5
Warm up to a single heavy set of 5 reps.*Add 5 pounds to last sessions deadlifts.


Max Pull Ups – 3 Sets
3 sets of of max pull ups.*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)


LONGEVITY

Snatch+OH E2MOM
Every 2 Minutes for 10 Minutes perform:
1 Snatch + 3 Overhead Squats @~70%

METCON

May 2nd, 2014
5 rounds for time:
5 dead lifts (225/155#)
10 box jumps
200m run

COOL DOWN

Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team