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CrossFit Sudbury – Training – 03072015

Hey Folks!

Great work in the gym today – We’re super happy to have Mandie covering some more hours and Coaching you folks towards better and better movement.

Mike Laporte is back in the gym now too – so you’ll be hearing his voice and trying to beat his scores for the next month or so!

WARM UP

Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)

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

Clean & Jerk Complex EMOM
Every 2 Minutes for 10 Minutes:
Powerclean
+ Hang Squat Clean
+ Power/Push Jerk
+ Split Jerk
@70%

METCON

Amanda
9-7-5 Reps for time:
Muscle-ups
Snatches (#135/#95)

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