CrossFit Sudbury – 09122016 – Quarter Gone Bad

Hey Friends!

Friday came fast – I’m pretty sure we skipped a day somewhere in there.  Some aesthetic changes so far, but hopefully some more content and stuff to help share with friends/family who might be interested in checking us out! 🙂

Hopefully the new looks aren’t too “serious” or lack in personality – let me know your thoughts, just like to spruce things up a bit from time to time.

Coaches Notes:

Cleans!  Hang squat cleans.  Stay tight, jump hard and pull yourself down under the bar by driving those elbows through.  On the bench press – off arm stays off the body/bench and you don’t allow any twisting through your body.  It’s a core AND a chest workout.  Quarter Gone bad – is a bit of a heavy sprint.  Scale the thrusters and pullups accordingly.


Every 2 Minutes for 3 rounds:
6 Single arm Bench Press per arm
3 Hang Cleans @65% (full squats, keep that bar close and pull yourself down under the bar)

Metcon – Quarter Gone Bad:

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds