CrossFit Sudbury – 05062017 – Nancy

Hey Friends!

Jack Johnson concert!  It was awesome 🙂  Him and Chris Spealler just seem like people you want to be friends with, haha.

Bench mark today and Thursday! (Nancy today, Nate on Thursday)

Coaches Notes:

Snatch and double under practice.  Working on speed DOWN under the bar on the snatches.  Light on your feet and hands stay down on the double unders (you could also think elbows stay in).  On the WOD, pace the runs to be as quick as you can make them while still being able to immediately grab your barbell and start your overhead squats.  You should be able to do 15 unbroken, though you might struggle on the last few rounds.  Have fun with it!


3 Rounds not for time:
3 Hang Snatch @60%
20 Double Unders

Metcon – Nancy:

5 Rounds for time:
400m Run
15 Overhead Squats (95/65)