CrossFit Sudbury – 10082017 – “Jackie”

Hey Folks!

Good work on todays oly total.  There were some solid PR’s, which is pretty impressive as we’ve had more of a conditioning bias over the spring and summer.  You can’t have everything all the time (unless you want to also have injuries, or at the very least constant aches and pains), trust me on that one.  To have improved your conditioning and remained about the same (or even improved) your strength, is an awesome accomplishment.

Coaches Notes:

Instant 100 burpee penalty for anyone who drops an empty bar after the thrusters on Jackie today (i.e. you need to complete 100 burpees BEFORE you do your pull ups) – I don’t think I need to explain why 🙂 The strength work is meant to help with developing powerful hips (helpful on the rower AND the thrusters) as well as push pressing some heavier weights (to help make the thrusters feel extra light).  The WOD isn’t won on the rower – so save your energy for the thrusters and pull ups.

Strength work:

2-2-1-1-1:
Working up in weight, with rest between sets
Hang Power Clean + Push Press
(i.e. the first two rounds, you’ll do 2 hang power cleans followed by 2 push press. After that you’ll do one of each lift – adding weight between sets, and resting).

Benchmark – “Jackie”:

For Time:

1000 meter row
50 Thrusters 45/35#
30 Pull-ups