CrossFit Sudbury – 07042017 – Miles Davis

Hey Friends!

Another week comes to an end.  Don’t cry though – we’re open on weekends.  Saturday looks like it’s going to be warm and sunny too!  We might have to go outside or something 😉

Hope you’re all loving life & living the dream.  If you know of anyone else that would enjoy living the dream – maybe tell them they should come in for a free consult with one of our knowledgeable and friendly coaches.  It could just change their life.

Coaches Notes:

Strength/Accessory work – should be enjoyable and somewhat restorative.  Don’t kill yourself on the bench press.  We’ve hit the shoulders up pretty good this week, so feel free to dial it down a bit if you’re feeling it.  Or, if you’re feeling great – crank it up to 11.  WOD should be almost a sprint.  21 Unbroken squat cleans at 95/65 is doable, though highly undesirable (mentally).  If you feel like you’ll hit too heavy an oxygen debt to finish through, deliberately break them up with planned rest intervals (i.e. do 7 reps, then rest exactly 10 seconds and do another 7 and then rest 9 seconds and finish them off and go right into the slam balls).  This should be a pretty quick WOD though.  Get a good warm up in and attack it right.

Strength:

Every Minute for 10 Minutes:
ODD Minutes – 5 Bench Press @65%
EVEN Minutes – 5 Good mornings at whatever is appropriate

Metcon – Miles Davis:

21-15-9 for time of:
Squat Cleans (95/65)
Slam Balls (30/20)