Hey Folks!
Killer weekend AGAIN. Looks like the intense heat is pumping the brakes a bit, but that doesn’t mean there won’t be sweat (which I’m sure you know… muahahah)!
Did you folks see James lifts on the Facebook and Instagram? Put up an epic 250# Snatch and 310# Clean & Jerk – Crazy talk! I guess that’s what a ridiculous strength base and dedicating a summer to the lifts and virtuosity will do! Looking forward to having that guy back in the gym!
Beach WOD at moonlight beach this coming Saturday! 9am-12noon(ish). We’ll be doing a WOD, playing some volleyball/hoover ball, slapping high fives and generally looking cool.
We’ve got 2 teams signed up for Elements Team Comp, and we have 4 people interested in putting together a fun Recreational division team. Anyone want to join Mel A, Steve, John and Kelsie?
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WARM UP
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
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.
*Same weight for all sets – add 2.5 pounds (total) each session**
**Keep track – once you fail, go back 7.5 pounds
ODD Minutes:
1 Power Snatch
1 Overhead Squat
1 Snatch (squat implied)
EVEN Minutes:
1 “Around the world” in each direction (toes to bar in clockwise direction, then counter clockwise)
Clean (#135)
Ring Dips
LaX Ball – Pecs, Rotator Cuff, Traps
The CrossFit Sudbury Team