CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Juana and Eddie at the summit of Bear Mountain

2 ALIGNMENT FIXES TO PREVENT CROSSFIT INJURIES

2 WAYS TO FIGHT SITTING DISEASE

GIRLS GONE RX  Women’s competition in New Hyde Park, NY on November 19th!    Teams of 3 women do 4 workouts!!

Workout of the Day
Pause Snatch Pull
1X3 @ 80% Power Snatch 1rep max
1X3 @ 90% Power Snatch 1 rep max
1X3 @ 100% Power Snatch 1 rep max

NOTE: As you pull the bar up off the ground pause for 3 seconds 1″ above the floor, then pause for 3 seconds at the knees, then pause for 3 seconds at the mid thigh, then fully extend your hips as you finish with a Snatch Pull.
4 rounds for time of:
400 meter run
2 rope climbs
25 sit-ups
1 minute rest

Post your scores to the Whiteboard.