CrossFit Sudbury – Training – 18092015

Hey Folks!

Awesome week in the books (almost)!  Make sure you check out the CrossFitter of the Month – as well as the Fascia seminar and intro to the MELT method that is going down next week!  The flyer is on the “news” whiteboard – check it out and let your coach know if you’ll be making it!


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


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.


Snatch Complex EMOM
Snatch Complex
Every Minute for 10 Minutes perform:
1 High hang Snatch
1 Snatch Balance
1 Overhead squat
*Use ~65%


Hip Extension! Encouragement!
4 Rounds for time:
15 Wall Ball (to a higher target, Men to the grey above the blue, Women to the blue line)
15 Ring Rows
15 Single arm kettlebell swings (switch arms on alternate rounds)


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