CrossFit Sudbury – 17082016 – “Linchpin 13082016”

Hey Friends!

So apparently we’re in for some rain over the next few days, so sadly less running this week (though last week didn’t have much running).  We haven’t been Snatching a lot… I know.  We’re working on getting you guys a bit more explosive (hence all the “power” versions worked in lately), and stronger (higher rep range powerlifting movements).  Keep putting in the work and we’ll eventually cycle back into a technique cycle in the fall, followed by a max out weightlifting cycle.

Sound like a plan?  Some swears in the video and some pretty awesome heavy metal music.


Every Minute for 10 Minutes:
1 Hang Power Clean
1 Hang clean
1 Jerk
All @ 70% of your C&J

Metcon – “Linchpin 13082016”:

3 Rounds for time of:
30 Double-unders
21 Wallball Shots 20/14/10
30 Double-unders
15 Box Jumps 24″/20″/16″
30 Double-unders
9 Hang Power Cleans 135/95/65