CrossFit Sudbury – 27122016 – “Boris the Blade”

Hey Friends!

Hope you all had a Merry Christmas! (or enjoyed/are enjoying whichever holiday you might be celebrating!)  It’s a fairly normal week coming up – We’re just going to be closed on New Years Day (because we like to get our party on too you know).

As we’re nearing the end of 2016 it’s a good time to sit down and think about/journal about what you’re glad you accomplished in the past year, where you’ve come physically, mentally, emotionally/spiritually, etc.  And then think about things you’d like to achieve/work toward and why those things are important to you.  And why THAT is important.  and maybe even dig into one final why.  Then you’ll know for sure if it’s a worthwhile goal, and that will keep you working toward it.  THEN map out how you think you’ll get there, who you might need/want the help of, and start chipping away.  Let us know if we can be of help!

Coaches Notes:

More Squats!  We’re back to 5-3-2, which means you should be doing more weight on each of those sets.  I think the percentages should reflect that, but if they don’t, add some weight and sit down with it and then stand back up.  Only rule is no failing!  For the Metcon, You’ll need to clean the bar for jerks (i.e. power clean it), so make sure you can do all 3 jerks each time.  Feel free to scale up if the squat cleans won’t be too much trouble.  The 1 minutes rests are there so that you treat each 3 Minute AMRAP like a sprint.  Jump laterally over the bar to save time turning around and keep moving.  You can also save a little time if you don’t stand up all the way on your burpees.


on a 10 Minute timer complete:
5 Back Squats @75%
3 Back Squats @80%
2 Back Squats @85%

*Rest as needed between sets.

Metcon – “Boris the Blade”:

3 rounds for total AMRAP score:
3 Minute AMRAP:
3 Jerks (165/105/60%)
5 Squat Cleans (165/105/60%)
10 Burpee over bar
—–1 Minute Rest—–
*Pick up where you left off after each round*