CrossFit Sudbury – 30032017 – 30″ to Freedom


Hey Friends!

Intramurals are a wrap!  Kippin’ it real (AKA blue team) took home the gold (paper plates, cutlery and cups) and will get their team name posted up on the awesome Intramurals Trophy 🙂

Thanks to everyone who came out – you guys are awesome – I witnessed a few PRs and probably missed even more.  So glad to have so many great people come out and throw down together.  I think we were pretty much at capacity last night too!

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Coaches Notes:

Jerks & Russian Twists to work in some technique and core work followed by a workout we did on the 29th of March last year (so you can look it up if you’d like).  Make sure you’re hook gripping the snatches as the grip might be a little tired out after the ring rows.  Then get through those wall balls as quickly as you can because you have rest after them!

Strength:

Every Minute for 10 Minutes:
ODD Minutes – 2 jerks @70%
EVEN Minutes – 10 Russian twists (5/side) with an appropriate weight.

Metcon – 30″ to Freedom:

For Time – 4 rounds:
6 high box jump (30″/24″)
8 ring rows
10 hang power snatch (95/65)
20 wall ball (20/14)
1 min rest