CrossFit Sudbury – 03112017 – Monopoly

Hey Folks!

Great work this week guys – one more beauty WOD to coast into the weekend with 🙂

Hopper Games are coming up soon – I’m stoked!  It’s pretty neat not knowing what the WODs are going to be – It’s going to be a lot of fun, and I’m stoked to team up with someone.

Coaches Notes:

Skill/Strength work!  If you really hate doing jerks off your back, that should tell you something, but you can do them from the front in that situation.  We’re pausing at the catch of the jerk to reinforce good stability and positioning.  The WOD is a pistol/toes to bar/grip workout.  It should be pretty fun – and it isn’t like we did enough squatting or ab work this week, right?

Strength:

Every 2 MInutes:
1 Snatch + 2 Behind the Neck Jerks @80% of your Snatch 1RM

*Pause in the catch of the jerk for 1-3 seconds each time.

Conditioning – “Monopoly”:

10 Minute AMRAP:
10 Pistols (scale to pistols to a box, or with the help of a band slung across the hooks in a rack)
10 Toes to bar
10 Bent over rows (75/53)