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CrossFit Sudbury – Training – 19062015

Hey Folks!

Here’s the WOD for today (Friday!) Warm up and mobility work will be written on the whiteboard in the gym!  Rob “cheats” a bit by combining the power clean into a squat clean thruster – but we’ll let ti slide, haha.

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

Snatch+2 Overhead Squat/Fencers Pose EMOM
EMOM-10
ODD – High Hang Snatch (@~60%)
+ Snatch Balance
+ Overhead Squat
EVEN – Either Ring Push up or Ring Dip position fencer pose (1x Left, 1x Right)

METCON

Lil’ Mini Mary
Lil’ Mini Mary:
12 Minute AMRAP:
3 Handstand Push ups
6 Pistols
9 Pull ups