CrossFit Sudbury – 22092017 – Gemini Man

Hey Folks!

Great work today – looks like you guys really stuck it out.  You guys just love a good suffer-fest every so often eh?

Don’t forget – we’re rowing Saturday – so come check out the watersports centre and hop in a boat with us!

Coaches Notes:

More Squats & Deadlifts!  Time to add some more weight to your classic 3×5 and 3×3.  Then we have a beauty conditioning piece that pretty much requires that you not stop moving :).  There’s no real easy or difficult piece to the workout, so move quick during your strengths, and move deliberately or plan rest during your weak points.

Strength work:

Warm up to and then complete:
3 sets of 5 Back Squats @65%
then, do a couple warm up sets and complete:
3 sets of 3 Deadlifts @70%

Conditioning – “Gemini Man”:

5 Rounds for time:
300m Run
9 Overhead Squats (115/73)
15 Slam Balls (30/20)