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CrossFit Sudbury – Training – 16072015

Hey Folks!

It’s the WOD!  Trista is back!  That is all.  Sorry no blurb today 🙂

WARM UP

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

HEALTH

Health – Back Squats 3×5
Back Squats
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.

Health – Bench Press 3×5
Bench Press – 3 sets of 5 reps

*Add 2.5 pounds each session for this lift.


LONGEVITY

Clean & Jerk Complex EMOM
Every 2 Minutes for 10 Minutes:
Power Clean
+ 2 Front Squats
+ Hang Squat Clean
+ Jerk
@~65%

METCON

It’s A Beauty
5 Rounds for time:
10 Calorie Airdyne
3 Power Snatch @70-75%
9 Slam Balls (heavy/40/30)
30 second plank

COOL DOWN

MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team