CrossFit Sudbury – 07092017 – Bonita

Hey Folks!

Thursday!  Such a good day.  All the time.  The best day ever, again.  Looks like the weekend is shaping up to be a real beaut.  Putting in some high quality work with more back squats and deadlifts.  I know it seems like we’re repeating them a lot.  It’s because we are – BUT, we’re doing it with a purpose.  Squats are very good at getting you stronger at squatting, which as you’ve probably figured out, is involved in a lot of our movements.  The other movement we do a lot of?  Picking stuff up.  Man that PR clean attempt sure would feel easier if I was well acquainted with lifting even heavier stuff off the ground all the time.  That’s the plan 🙂

Coaches Notes:

Heavier back squats than last week.  Get after them.  They should be slightly heavier.  Use the percentages as a guideline.  Deadlifts are AS important today, they’re like recovery deadlifts.  Though we still want them slightly heavier than the last time we did 2×7.  Bonita.  One of our favourite benchmarks (and people!)  You know the drill, keep moving, keep hustling through those burpees, and keep smiling and breathing 🙂 Time is most frequently wasted during transitions, so try to get right into the KB swings and right into those burpees.


Warm up to and then complete:
5 sets of 2 Back Squats @77%
then drop down the weight and complete:
2 sets of 7 Deadlifts @67%

*These should be heavier than the last time you did the same rep scheme – the percentages will help.

Conditioning – “Bonita”:

8 Minute AMRAP:
8 Kettlbell Swings – Russian (50/35/25)
8 Burpees