CrossFit Sudbury – 10012018 – “The Cone of Shame”

Hey Folks!

How was that for a couple heavy clean & jerks?  Guess what?  You get to go some more today!  Yessssss 🙂

I feel like I had more to say, but I forget.  I’ll remember tomorrow though 🙂 See you then!

Video is because Mikko Salo is a personal favourite CrossFit athlete.  Ryan, Andrew, and Justin will likely appreciate the tunes.

Coaches Notes:

WOD should be a sprint (though it depends a little on your OHS ability. Scale the weight on the OHS so that you’re able to do all 10 reps straight. You should be aiming to go unbroken on everything.

Strength:

5 sets, increasing weight each set of:
1 Squat Clean Thruster + 1 Power Clean & Split Jerk

Conditioning – “The Cone of Shame”:

3 rounds for time
15 power clean (115/73)
10 Overhead Squat (same)
15 Toes to bar

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