CrossFit Sudbury – 19102017 – Isabel & Extra ShMedium

Hey Folks!

Hump day is over (almost).  We have a beauty next 7 days, and you’re through our Squat/Deadlift cycle.  Onto the clean/front squat/other stuff that I deem necessary cycle!  Also, we’re doing Isabel today!

If you haven’t signed up for the hopper games, get on it!  It’s going to be fun and we’re going to have beer afterwards 🙂  There are no down sides!

Coaches Notes:

Isabel!  The WOD says Snatches (implying a squat), but you don’t have to squat – in fact you shouldn’t, as it’ll take longer.  Power Snatches it is!  Don’t muscle snatch them as you’ll burn out WAY too fast and then pressing the bar out will become an issue.  After Isabel, we have a nice little lung burner/sprint work.  Control your breathing and see how quickly you can recover during that 30 seconds.  It should be just enough to giv’er on the Run each time.

Benchmark – Isabel:

30 Snatch 135/95#

Conditioning – “Extra ShMedium”:

3 rounds for time of:
Run, 300 m
7 Deadlifts, 185/123 lbs
14 Push-ups
Rest 30 secs