CrossFit Sudbury – 01082017 – Double Dutch

Hey Folks!

Didn’t realize I hadn’t posted the WOD yet.  Here it is!

Coaches Notes:

Heavy deadlifts & Press volume.  It is what it is, don’t rush it, keep it quality and have some fun.  We did “Double Dutch” back on February 21st.  If I remember correctly, it was a real leg burner.  Spend some time doing a couple “rehearsal” rounds of the WOD – sets of 5 back and forth 2 or 3 times.  You may snatch your first Overhead Squat.  Not a lot of strategy involved, other than not wasting time between reps, and being midful of where your barbell goes when/if you’re dropping it.  The 15’s and 10’s have a mind of their own when dropped – so be respectful of where the other athletes are and don’t just drop your back and walk away from it, control the bounce.

Strength work:

3 Sets of:
3 Deadlifts @80%
12 Dumbbell Press (bilateral) at whatever is the heaviest you can safely, and effectively use.
*Rest as needed between sets.

Conditioning – “Double Dutch”:

For Time:

1-2-3-4-5-6-7-8-9-10 Reps:
Overhead Squats (75/55)

10-9-8-7-6-5-4-3-2-1 Reps:
KB Swings (50/35)

Scale up: (115/75), (70/50) or somewhere in between.