CrossFit Sudbury – 22122016 – “Bonita”

Hey Friends!

“That was heavy.”  Yeah, that was the point 🙂  Great work to everyone who was in to crush some power cleans, box jumps, front squats and toes to bars – We’re building that stockpile of fitness which may or may not be depleted slightly over the holidays when we indulge and sit around a lot (unless you’re celebrating festivus).

Holiday Hours – We’re closed on Christmas and have open gym on Boxing day from 9am-12pm.  Otherwise nothing else is changing 🙂

Coaches Notes:

Some heavy overhead squats!  This is the 5-3-2 day for Overhead squats.  So your 5 should be the same as the 5’s you were doing last week, and then your 3 is heavier, and your 2 is heavier still.  THEN after that, you’ll be nice and warm and therefore receptive to practicing some snatch work.  Go over the finer points with the coach on duty and then hit some snatches.  Yesssss.  Then we have a brand new WOD you guys haven’t done before 😉  We do this one a lot… but it’s glorious and it doesn’t really make you sore… and most will know their best score on it… and trying to beat that score takes guts.  Russian Swings, Control your breathing and keep moving.


with a 9 Minute cap:
5 Overhead Squats @~70%
3 Overhead Squats @~75%
2 Overhead Squats @~80%


You should be warm from the overhead squats. Warm up the pull with an empty bar (keep it close, high elbows, tall finish, pull under) Then…
Every 30 Seconds for 5 Minutes:
1 Snatch* @~65%

*From the high hang if you have trouble pulling under the bar
*From the hang if you’re bad at making contact with the hips/finding the power position
*With a pause off the floor if you’re bad at pulling yourself out of position on the way up.
*Full normal lift if you’re confident & want practice with the whole lift.

Metcon – “Bonita”:

8 Minute AMRAP:
8 Kettlbell Swings (50/35/25)
8 Burpees