CrossFit Sudbury – 06072017 – “Porky Minch”

Hey Folks!

Summer has finally arrived!  Hope you all enjoyed the day and soaked in a little sun here and there.  First proper dip in Lake Ramsey today – it was totally reasonable.  So if you were on the fence, get in there and go for a swim/paddle 🙂

We’ve got Helen coming up Friday – So heal those hands up as much as you can (though 12×3 pull ups isn’t too bad) and get after it.

If you know what the picture is (because you’ve been inside that building) – then we have plans for you – let me know your Tshirt size 🙂

Coaching Notes:

Squat endurance/stamina and some pressing volume.  Nothing crazy about it.  Make sure you’re mobile enough to hit the goblet squats properly (staying on your whole foot – those heels should stay down).  If you’d like, go a little lighter and take it slow – then the squats will act as both strengthening and mobility work.  The WOD is a lung burner.  It’s only 5 thrusters 😉 so make an effort to grab the bar and go after those sit ups.  You should be able to catch your breath while you’re box jumping and sit up-ing (sort of).

Strength work:

Every Minute for 10 Minutes:
ODD Minutes – 15 Goblet Squats (use an appropriately weighted dumbbell/kettlebell)
EVEN Minutes – 10 Bench press @~60%

Conditioning – “Porky Minch”:

10 Rounds for time:
5 Thrusters (95/63)
10 Box jumps (20/16)
15 Sit ups