CrossFit Sudbury – Training – 21072015

Hey Folks!

What a beauty WOD.  You guys all crushed me.  Why’d I have to make you all so fit.  Great work though!  2 more days to the CrossFit games!  Get your names in as I’m just going to contact whoever is “in” to choose their people tomorrow.  I’d like to do it as a lottery…. though that might be tough to do without doing it in person.  SO, For those of you who are IN, can you email me a list of the athletes you’d like to choose, in order please?

Head to http://games.crossfit.com/leaderboard to check out the roster and email me your pics please 🙂


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


Health – Deadlift – 1×5
Warm up to a single heavy set of 5 reps.

*Add 5 pounds to last sessions deadlifts.

1 X 5

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)


Snatch+PowerSnatch/SnGrpDL EMOM
Every Minute for 10 Minutes:
Minutes 1-5:
1 Snatch + Power Snatch @ 70%
Minutes 6-10:
2 Snatch Grip Deadlifts @110%

Score your Snatch weight and add a note of the weight you use for your deadlift.


BearCrawl Metcon
As Many Rounds As Possible in 15 Minutes of:
50 Double Unders
Bear Crawl 2 lengths of gym
20 Wall Balls 20/14


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