CrossFit Sudbury – 28122016 – Cool Ranch Doritos

Hey Friends!

That was a nice way to get back into things after a bunch of days of indulging.  These are the weird days between Christmas and New years, where instead of just planning how awesome you’re going to be in 2017, you can get a start on it for the next 4 days.  Then you’ll be 4 days fitter than you had planned on being.

If you’ve never tried the Biosteel sports drink (pink stuff) due to there being a tiny amount of splenda in it, you’ll be happy to know the new cans don’t have any!  yessssssss.  There’s also a new protein and advanced recovery protein flavour, chocolate peanut butter.  Sounds amazing.

Coaches Notes:

Snatch Practice – spend time with the coach hitting the positions and drilling them before you dive into the EMOM.  That way you should be ironing in perfect movement patterns during the actual lifts 🙂  The metcon is one you’ll have to “chip” away at…. get it??? Pace out the row so you can dive right into the HSPU’s.  Don’t fail any handstand push ups, and once you’re through them attack the rest of the WOD as getting a full round might be difficult 😉


Snatch Practice with the Coach!  Up to the coach – Burgener warm up slowed and broken down bit by bit isn’t a bad idea though 🙂

  • Power/Jumping/Take off position – you NEED to get there for a successful lift.
    Bumping the bar UP, not just Forward – No humping the bar or you’ll just have to work extra hard to pull it back to the centreline.
  • Pulling UNDER the bar – high hang muscle squat snatches (as an option), focusing on the quick drop and PULL down under. Keeping the bar close (elbows high and outside)
  • Pressing yourself DOWN/Pushing up into the bar – Drop Snatches & Snatch Balance.

Every minute for 7 Minutes:
1 Power Snatch + 1 Hang Snatch + 1 Snatch Balance @70% of your 1RM Snatch

Metcon – Cool Ranch Doritos:

14 Minute AMRAP:
Row 800m
30 Handstand Push ups
30 Box Jumps
40/35 Calorie Airdyne
30 Power Snatches (95/65)
30 Wall Ball (to a higher target than you usually hit)
100 Double Unders