CrossFit Sudbury – 13042017 – Boris the Blade

Hey Friends!

Thursday is the new Friday – this week at least.  We’re closed on Friday – so make sure you work extra hard today/tomorrow (Thursday).  It’s supposed to be nice on Friday, so if you’re feeling sassy, (or your name is Lea) you’ll probably be out for a nice run 🙂 Enjoy it!

Coaches Notes:

Bench and Bent over rows – Building up that back and chest (the summer IS coming and you want to look good shirtless, mowing the lawn) for the strength.  Make sure you’re challenging yourself on the bench (with a spotter) as we don’t bench frequently enough to have a great idea what our lifts are (like you would for a back squat or snatch).  On the WOD, 3 minutes isn’t long enough to rest really, but keep in mind your pushing and legs might be a little smoked when you get to that second set of jerks.  Keep the bar close and stay back in your heels/keep that bar BACK.  Same thing on the cleans – bring the bar to YOU, you don’t go to it. RX for the burpee over bar requires a two foot hop.


5×5 @70%

Superset with 8 Bent-over rows (set up another barbell – share with a friend)

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*