CrossFit Sudbury – 16062017 – “Bugles”

Hey Friends!

Best coconut water salesman there is… haha.

Cindyyyyyy – there are likely some sore pecs, maybe lats and hands – and maybe even some sore legs/butt from the squats.  It’s a lot of reps.  We don’t do the full version of Cindy that often, as it’s a LOT of volume… but twice a year will be ok 😉

Next week we’ve got “Amanda” on Thursday for our benchmark.  It’s very technical (muscle ups and full snatches), so if you have any questions or concerns, don’t hesitate to speak to your/a coach about how to best attack the workout (might be as simple as subbing in chest to bars, dips and power snatches, or maybe something else is more appropriate to serve your goals – you don’t know unless you ask)

Coaches Notes:

Snatch work in preparation for next week.  Touch and go lifts are a “CrossFit” thing (i.e. most weightlifters don’t do them), but if you spend all your time doing singles, you will only get good at singles.  And then when there are bigger sets of the weightlifting movements at a competition, or in the open, you’ll feel sad on the inside about your choice to only do singles.  So we’re going to test some touch and go.  Hook grip (tape your thumbs if you’d like), pause at the hip (just not on the floor), and don’t slam the bar off the ground when you lower it down (which will throw off your start position).  The WOD is set up in a way to encourage constant movement – so try to maintain a certain speed the whole time (or go out really fast and implode… it doesn’t hurt… just your score – ooooohhhhH!)

Weightlifting:

Touch and Go Snatch work:
Set of 3 @70%
Set of 5 @65%
Max at @~60% or 135/95

Conditioning:

10 Minute AMRAP:
40 Double Unders
30 Kettlebell Swings
20 Sit ups
10 Wall Balls