CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Please watch the below video to view the exact workout standards:

CrossFit Games Open 13.4 Workout Standards (video courtesy of CrossFit.com)

Download a PDF of the workout description and scorecard

Joey

On Being Strong: How CrossFit Ended My War With My Body     "Having grown up in a society where women are valued for how close they come to a conceived idea of beauty rather than what they can do, the whole thing was a little strange to say the least. But, here I was with a room full of people getting really excited about how strong I was, about what my body could do. This
was the moment it dawned on me that I am stronger than your average
woman, but more importantly it was the start of me laying down my
weapons and ending the war.

 It was the start of me realizing my body is capable of some pretty
awesome things. I’ve since found out it can squat and deadlift more than
a lot of guys and kicks butt on the rower. The bum and thighs I spent countless hours trying to get rid of actually come in pretty handy.
It might not come in the same packaging as the girls on the front of
the magazines, but I’m pretty sure most of them don’t have a hope in
hell of keeping up with me in a metabolic conditioning workout, let
alone out-squatting me."—Megan Clements for Breaking Muscle

The Tabata Workout Programme: Harder, Faster, Fitter, Quicker?     "Tabata set out to show this with a simple experiment. One group of moderately trained students performed an hour of steady cardiovascular exercise
on a stationary bike five times a week. The other group did a 10-minute
warmup on the bike, followed by four minutes of Tabata intervals, four
times a week – plus one 30-minute session of steady exercise with two
minutes of intervals.

The results were startling. After six weeks
of testing, the group following Tabata's plan – exercising for just 88
minutes a week – had increased their anaerobic capacity by 28% and their
VO₂ max, a key indicator of cardiovascular health and
maximal aerobic power, by 15%. The control group, who trained for five
hours every week, also improved their VO₂ max, but by 10% – and their training had no effect on anaerobic capacity."—Sean Ingle, The Guardian

{Note:  We re-posted the above "Tabata" article because CrossFit uses the Tabata Protocol for some of the workouts.  We believe it is helpful to know where the protocol comes from, but more importantly it's good to know what the desired effect of the protocol is and how it should really be done.  Meaning that during the 20 seconds of work the exerciser should be going all out.–George}