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.


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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