CrossFit Sudbury – 19082016 – Llamathrust

Hey Friends!

Simple and deadly.  That’s how I feel about todays workout.  Very tough to keep up with the bench and ring rows, and then to push through on the burpees (though a bunch of you put up ridiculous numbers!), and then to dial in that stamina and get a boatload of reps on the tabata.  Glad I went simple on todays stuff.  Tomorrow (Friday) is less simple (for the metcon).  It’s going to be a beauty, I can feel it.

Strength

Front Squats:
5@70%
3@80%
2@90%
Percentages are for reference – if you’re feeling good, go heavier, if you’re feeling weak, go lighter 🙂  Rest as needed between sets.

Metcon – “Llamathrust”:

As Many rounds as possible in 15 Minutes of:
300m Run
5 Jerks @65%
300m Run
5 Jerks @65%
15 Toes to Bar
300m Run
5 Jerks @65%
15 Toes to Bar
25 Pull ups
300m Run
5 Jerks @65%
15 Toes to Bar
25 Pull ups
35 DB Snatch (45/35/20)
300m Run
5 Jerks @65%
15 Toes to Bar
25 Pull ups
35 DB Snatch (45/35/20)
45 Slam Balls (heavy)