CrossFit Sudbury – 25102017 – Salt & Vinegar

Hey Folks!

Nice little “Annie” variation today – Time really came down to how your Double Unders went today.  If you’re still working on mastery with double unders, they’re a great movement to sneak in between sets of strength work (when I’m not sneaking stuff in there for you), or to practice as you cool down.  Many of you already take these opportunities, but if you haven’t, get it in ya!

The week is flying by – and the weather is cooling down – but don’t you fret, we still have some running to do!  Just make sure you bring some long sleeves, or a comfy hoodie to keep you warm while you crush your workout.

Todd is dropping knowledge on folks tonight (Wednesday) at 7pm.  Come on out, enjoy some cider, and get inspired 🙂

Coaches Notes:

Programmed rest for the win!  The minute rest will feel “inconvenient” for the first couple rounds.  It might even be slightly excessive – but I want you folks to maintain your quality of movement, and intensity.  If the movements are overly complex to allow intensity – you can sub front squats for overhead squats, and/or heavy Kettlebell swings for DB snatches.  Ultimately, if you’re approaching this right, each round should be pretty close in time.

Conditioning – “Salt & Vinegar”

10 Rounds for time:
15 Wall Balls (20/14)
12 Dumbbell Snatch (50/35)
9 Pull-ups
6 Overhead Squats (135/95)
Rest 1 Minute