CrossFit Sudbury – 17042017 – Mini-Q-Bert

Hey Friends!

Happy Easter!  Hope you all had a beauty of a weekend, and you’re ready for the week coming up.  You’ll be well fueled, very likely (depending on your will power).  So use that fuel for something useful, like a bunch of snatching and some dubs and sit ups 🙂

I’m still waiting for the perfect moment to re-introduce running – there are some good days coming up – so as I’ve mentioned in the past – give those calves, hammies, quads and glutes a little extra lovin’ and try out The Foot Drills (and by “try” I mean do them every day)

Coaches Notes:

More consistency practice with the snatch.  If you had an easy time last time, go up in weight.  If you didn’t, stay at the same weight you used last time.  If you struggled, drop down 5-10 pounds.  Drop down some weight for the WOD (i.e. the power snatches in the WOD should be lighter than the snatches in the strength… if not, something is wrong 😉 .  On the WOD – If you did Angie the other day and your abs are destroyed – do a 45 second, 30 second and 15 second plank, respectively, for each round.  Take your time/pace out the snatches so that you can just grab your rope and go right into your double unders.  Stay steady on the sit ups. Boom.  Aim to finish in 6-8 minutes.

Strength:

Every 30 seconds for 7 Minutes:
1 Snatch @67.5% (heavier than last week).

Metcon – Mini-Q-Bert:

For time:
10 Power Snatch (135/95)
50 Double Unders
50 Sit ups
6 Power Snatch (135/95)
30 Double Unders
30 Sit ups
2 Power Snatch (135/95)
10 Double Unders
10 Sit ups