CrossFit Sudbury – 12122017 – Open WOD 11.2

Hey Folks!

Great work on the bike AND the snatches.  There were some PRs/near PR’s for the morning crew on the Snatch – and lots of folks improved their 300FY score 🙂

Something to make note of, even though we were shooting for 300/200 cals, the whole point was to audit the thoughts and feelings that happened to you as you completed the task.  Did you want to quit?  Want to slow down at a certain point?  Did you Just crush extreme because you’re you and you’re amazing ALL THE DAMN TIME?  Then dig into your thoughts on why you had the thoughts/feelings you did… even if it is, “man… why am I so awesome???”

Coaches Notes:

Some heavy lifting & an old Open WOD. The push ups are hand-release. Set a pace and stick to it.


Every 2 Minutes for 5 Rounds:
3 Deadlifts (increasing load each set)
20 second Handstand Hold

Conditioning – “Open WOD 11.2”

Complete as many rounds and reps as possible in 15 minutes of:
• 9 Deadlifts (M: 155lbs / 70kg, W: 100lbs / 45kg)
• 12 Push-ups
• 15 Box jumps (M: 24″, W: 20″)