CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Workout of the Day
Hang Snatch
Find your 3 rep max.
then
5 rounds for total working time of:

3/2 Muscle-Ups (3 for the men, 2 for the ladies)
15 Burpees
20 Split Jumps

Rest 1 minute in between rounds

Note:  Substitute muscle-ups with ring dips

Post your scores to the Whiteboard.

Ryan A.

Brittney

Dennis

9 Strength Training Mistakes We’ve All Made and How To Fix Them            “Massive personal bests are sexy. It’s impressive to say you increased your personal best by 15kg, isn’t it? Well, yes, of course increasing your max by that much is cool. But to me, it’s more impressive to see someone incrementally increasing his or her max by miniscule amounts week on week, month on month. It’s more sustainable for your body. It’s more sustainable in terms of continuous strength increases. And it’s more sustainable in terms of keeping the strength you have gained.”—-Chet Morjaria for Breaking Muscle

Five Facts Women Must Know To Lose Fat, Build Muscle and Improve Performance

Metabolism for women is different than it is for men.  Understand what those differences are and what you have to do to achieve your fitness goals!  (From the Poliquin Group Editorial Staff)