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CrossFit Sudbury – 17102017 – Low on Sodium

Hey Folks!

Great work today on the “cardio-fest”.  There were some solidly fast times & lots of epic high fives.  Thrusters and pull ups looked strong – we aren’t doing Fran (we just did) anytime soon, but like I said, it’s never a bad time to challenge and therefore strengthen positioning throughout a thruster, as well as building pull up strength.  Tonnes of folks getting more and more reps of strict pull ups, and many cranking out good sets of kipping pull-ups.  Remember that getting stronger on the strict version will translate to more kipping, but not the other way around 🙂

Coaches Notes:

Deadlift test day!  Feel free to use your mixed grip or hook grip to maintain your grip on the bar – then set your back and hammies up, hold the most tension in your body you ever have, and keep pulling until you’re standing all the way up!  On the WOD – some symmetry work!  Yesssss.  SO challenging, but it makes the bilateral stuff SOOO much easier.  Have fun with it!

Benchmark/Testing:

Spend ~20 Minutes working up to a new 1RM deadlift!

Conditioning – “Low on Sodium”:

3 rounds for time of:
8 One Arm Kb Or Db Snatches, 50/35 lbs
8 1 Arm Overhead Squats, 50/35 lbs
5 Toes-to-bars
8 One Arm Kb Or Db Snatches, 50/35 lbs (other arm)
8 1 Arm Overhead Squats, 50/35 lbs (other arm)
5 Toes-to-bars

First set of snatches and OHS with one arm, and second set with the other arm.