CrossFit Sudbury – 13112017 – “And I stand by my performance”

Hey Folks!

The weekend flew by – and I’m super sore from Murph.  Though it was a PR, so I’m pretty happy about that.

Tuesday evening – Meredith is coming to speak with folks about Essential Oils – if you’d like to learn more about them, come on out to this weeks Coaches Cafeé 🙂

Coaches Notes:

Rep efforts on the back squat.  These will be tough.  No failing, so do a max, minus 1 rep.  On the WOD – plan those sets so that you don’t fail any dumbbell push presses.  They will be the hard part.  Also a good idea to over jump that first box jump each time.


Back Squats
Warm up to and then complete:
1 max set at 65%
1 max set at 75%
1 max set at 85%
Rest as needed between sets. (2-3 Minutes)

Conditioning – “and I stand by my performance”:

2 Rounds For Time:

50 DB Push Press (50/35)
25 Box Jumps (24/20)