CrossFit Sudbury – 12062017 – Badger Milk

Hey Friends!

We’re back!  (Well technically, we’re still in Vegas at the airport, but by the time this posts we’ll be back).  I hope you guys had a great week and weekend – Kristin and I are stoked to come back with some great ideas and hopefully some great ways to implement them over the coming months.  Very excited to be back in the clinic and gym, and also to get our own training back in order (did do some travel WODs though! 🙂 )

See you shortly!

Coaches Notes:

We’re aiming for 5 unbroken Powercleans here, so try not to drop the bar, and work on the skill of re-hooking the thumb (or just holding it the whole time).  My suggestion is to do the dips strict and unbroken, but get them done in a way that works for you.  On the WOD – The assault bikes reward biking HARD on them – the 1 minute rest each time should work well to give you the desire to push hard each time.  If we don’t have enough bikes, follow in 1 minute after the workout starts and share bikes.  There is very low probability that you’ll catch up to each other 🙂

Strength work:

Every Minute for 10 Minutes:
ODD Minutes – 5 Powercleans @60%
EVEN Minutes – 9 Dips

Conditioning – “Badger Milk”:

4 Rounds for time:
20/17 Calorie Assault Bike
15 Dumbbell Snatch (alternating 50/35)
Rest 1 Minute