20
Jan
CROSSFI SUFFOLK: Powered By SPARTAN PERFORMANCE
Overheard In The Gym: “The road to jackedness is filled with hazard”—Tim (to be read with a British accent)
HOW TO WORK OUT WHEN YOU’RE STILL SORE FROM THE LAST WORKOUT
Workout of the Day
Back Squat: 1X20 w/60% 1RM + 5lb., unbroken.
NOTE: add 5 lb. to the weight you used last week during this workout (January 13th)
7 minute AMRAP:
7 power clean 75/55#
7 thrusters 75/55#
7 pull-ups
NOTE: The barbell is relatively light and the pull-ups relatively low in reps by design. Focus on not putting the bar down and not dropping from the pull-up bar.
Optional:
3 rounds of: 20 meter prowler push and 10 slam ball 40/20#
Post your scores to the Whiteboard.
If anyone is still looking for gloves for striking, combat sports is having a 40% off sale. Code word: gloves
My reaction when George puts thrusters and pull ups in a in the WOD. The guy is Ben Bebe’s reaction
https://youtu.be/kpzYXjul2Js
Sorry. The last guy is Ben Bebe’s reaction.
Good find Al!