CROSSFIT SUFFOLK: Academy of Elite Fitness

5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% heaviest possible – rest 75 sec.

Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

-then-

For time:

Run 400m
20 Burpees
-rest 2:00
Run 400m
15 Burpees
-rest 1:30
Run 400m
10 Burpees

Richie

Consistent Hard Effort Over Time:  The Only Guaranteed Method Of Success      “Suffering through a workout gives you a certain satisfaction and also the confidence that you can persevere. Knowing you have the ability to keep going when it gets tough starts with hesitation and fear. You are not sure if you’re going to make it. The workout today looks beyond intimidating. You might not be able to make it at all. Then, an hour later, you lay in a pool of your own sweat, but the glimmer of confidence rings through.”—Jeff Kuhland for Breaking Muscle