CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Heather, shown here with George and Ben, is leaving us to attend college.  Heather was the only high school student who joined CrossFit Suffolk after attending a field trip to our facility.  She joined at the end of 11th grade and trained with us throughout her senior year.  We’re going to miss her in the gym, but she’ll be back during holidays!

TEN BEST COMPLEX CARBS FOR OPTIMAL BODY COMPOSITION & HEALTH

4 SIGNS YOU’RE NEGLECTING YOUR GLUTES WHEN YOU SQUAT

Workout of the Day
Snatch Deadlift  (LOOK..it’s highlighted, click on it)
1X3 @ 90% of power snatch 1 rep max
1X3 @ 100% of power snatch 1 rep max
1X3 @ 110% of power snatch 1 rep max

NOTES:  Hold the bar in a snatch grip (wide grip) and deadlift it.  Don’t overcomplicate it.  Focus on your posture and balance while pulling.

10 minute AMRAP:
7 hang power snatches,  95/65#
7 ring dips
7 box jumps  24/20″

3 X 10 AbWheel roll-outs

Post your scores to the Whiteboard.