Hey Folks!
Great work today – The hint for WOD #3 went up for the Battle Beyond the Barbell! As a team you’ll each complete your 1RM Clean and Jerk (via any style), using 1 barbell and with a finite amount of time. Get in there!
Just as an aside, and I hope this is something you all already know, but we REALLY want to help you become the best version of yourself. We want to give everything we possibly can to help you achieve your goals, and the best way to do that is to know what those goals are. Let your coach know, email me, call or text me, and I will help keep you on track, directed where you need to go and on your way – You just need to put in the time and effort, but we’ll provide the resources 🙂
We’re very excited for this weekend, to see folks pushing themselves beyond what they thought they were capable of, to see groups of strangers sweat together and very likely becoming friends, to see the support of our community and where it has come to over the years. This is why we work the long hours and why they don’t feel like long hours – because of all of you – so keep being awesome, people are always watching and getting inspired.
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WARM UP
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.
*Add 2.5 pounds each session for this lift.
1 Clean + 1 Front Squat + 1 Jerk
3 Front Squats @50-60%
1 Rope Climb
200m Run
Stretch – Pecs, calves, Quads
The CrossFit Sudbury Team