CrossFit Sudbury – 30052017 – Why I oughta!

Hey Friends!

Great work today on some nice Handstand holds and push ups as well as those dirty med ball cleans.  Those burn the legs eh?  good times though teaching speed under the weight (if you struggled on them, form-wise, don’t worry, it’s likely because we rarely do them).

This week is going to be a little lighter, so that we can recover from the weekend, as well as plan for Murph or the Murph alternative 🙂 Not easier… just lighter on volume.  If you’re feeling great, feel free to add in some extra skill/strength work.

Coaches Notes:

Heavy sled pushes and Jerk practice.  Sled pushes are very challeging DURING, but then you aren’t too sore the next day.  Great for building strength.  then we have some jerk practice.  Stay back in those heels and get your face out of the way, then it’s as simple as jumping and landing.  On the WOD, set a solid pace and aim to hold it throughout, there isn’t much point in sprinting through this one (mayyyyybe on the last round).

Strength:

Every Minute for 10 Minutes:
ODD Minutes – 20m Sled Push @heavy
EVEN Minutes – 2 Jerks @70%

Metcon – Why I oughta!

3 Rounds for time:
25 Calorie Row
25 Burpees to a 6″ target (ring or bar or wall or whatever above your reach with both hands)