CrossFit Sudbury – 05052017 – Pineapple Vodka

Hey Friends!

Friday!  Hope you all loved Llamathrust – it was a beauty last year and it sounds like many of you PR’d it 😉  It’s late and I want to get this up – so not much of a blurb.

Coaches Notes:

More consistency work on the Snatch.  Use 75% as a guideline, as you shouldn’t be failing.  No more than 1 fail out of the 14 reps, though, otherwise, the weight is too heavy.  WOD is going to be deceptive, but attack it anyway 😉  Be efficient with your rest.


1 Snatch every 30 seconds for 7 Minutes @75%

Metcon – Pineapple Vodka:

7 Rounds for time:
7 Thrusters (95/65)
7 Slam Balls (30/20)
7 Overhead Squats (96/65)
7 Burpees

Accessory work:

3 sets of:
10 Good Mornings
10 Single leg supine bridges (per leg)
10 Minute Plank