CrossFit Sudbury – 26062017 – Heavy Nasty Girls-ish

Hey Folks!

Great weekend – AND we’re into the last week of June (which is kind of sad, though happy for all our teachers, that’s for sure [and students I imagine]).  Just like the rest, this week is looking good!  I mentioned Helen, though she isn’t actually until NEXT friday (the 7th of July).  We have a Nasty girls style WOD today/tomorrow (depending when you’re reading this).  There is also a blog going up on the SSoF site tomorrow (Monday) around 11 about Volume and Intensity – Worth a gander if you’re interested in that sort of thing (increasing knowledge on training principles).

Coaches Notes:

Presses & Rows to work on that upper body strength.  65% should be ok, but treat it as a guideline more than a rule.  Make sure you’re hitting lock out.  If you have issues with lock out on your jerks, or push presses or anything, think about spending a solid 2-5 seconds in lock out at the top before continuing with each subsequent rep.  On the conditioning piece – it’ll likely come down to how fast/efficient you are on the air squats married to whether or not you can do the HPC’s unbroken.  Hook grip will be crucial.

Strength work – Presses & Rows:

Every Minute for 10 Minutes:
ODD Minutes – 6 Presses @65%
EVEN Minutes – 6 Bent Over Rows (same weight)

Conditioning – “Heavy Nasty Girls-ish”

4 rounds for time of:
25 Air Squats
3 Muscle-ups (sub 6 chest to bar pull ups)
155/105 pound Hang power cleans, 5 reps