CrossFit Sudbury – 05082017 – Confetti Cupcake

Hey Folks!

Hope you guys had a great weekend and made the best of the rainy day today, and beautiful days previous to today.  Always nice to have that one extra day, right?

We’ve got another week before the Whole Life Challenge starts!  Also 6 more days until the Tshirt pre-order is over – if you want a shirt, we need your size!

ALSO – we’ve got the rowing day at the Sudbury Rowing Club September 23rd from 9-12 (gym will be closed that day – we’ll be at the rowing club, come party with us!)

Coaches Notes:

OK, so this time the 3×5 is heavier than last time (by about 5-10 pounds per side).  Same deal goes for the Deadlifts.  5-10 pounds heavier than the last time we did the same rep scheme.  Todays wod is a sexy way to prepare for Elizabeth (appearing sometime in the future).  We’ve got Angie on Friday!  So take care of those hands this week, and make sure you’ve got your grips in order (if you use them).  But we’ll cross that bridge when we get to it.  Each set during today’s WOD is meant to be done unbroken.  Scale as is necessary 🙂

Strength:

Warm up to and then complete:
3 sets of 5 Back Squats @Moderately Heavy
then, do a couple warm up sets and complete:
3 sets of 3 Deadlifts @Moderately Heavy

*These should be heavier than the last time you did the same rep scheme

Conditioning – “Confetti Cupcake”:

3 Rounds for time:
9 Power Cleans (115/73)
9 Hand Release Push ups
—Rest 1 Minute – change weight on bar—
3 Rounds for time:
6 Power Cleans (145/98)
6 Ring dips
—Rest 1 Minute – change weight on bar—
3 Rounds for time:
3 Power Cleans (175/113)
3 Strict Handstand Push ups