CrossFit Sudbury – 24082017 – Mainsite – “170809”

Hey Folks!

Simple, but not an easy workout coming up.  Hope you enjoyed the “choose your own adventure” – a nice little change up from having the exact training dictated to you (though I know there were only so many ways to mix it up).

Keep up the great work!

Coaches Notes:

Today we’ve got a bit of a running WOD.  Probably about 12-20 minutes, depending on how fast a runner you are, and how efficient you are with cycling your snatches.  Work on steady movement, and trying not to slow down on your runs too much.  Try not to go out TOO hard on the first run or two, and pace things out to finish faster overall.  Today is a good day to work in a little extra mobility & weakness work.  We’re doing some Snatches and Clean & Jerks friday, and then “evasion”, so feel free to work in some other skills/strength work!  Back Squats and Deadlifts again on Saturday (3×5 and 3×3 again, respectively – with more weight than last time).  Plan accordingly 🙂

Conditioning – “Mainsite 170809”:

5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, (35/25)*
15 right-arm kettlebell snatches, (35/25)*

*Sub in dumbbells if you tend to mangle your forearm. But make sure you spend a few minutes practicing KB snatches!