CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
Bevin whistles while she works and I nap…we just make it look easy.
THE ONLY 6 MUSCLE-UP PROGRESSIONS YOU WILL EVER NEED!
Workout of the Day
Strict Press
1X5 @ 60% 1RM
1X5 @ 70% 1RM
1X AMRAP @ 80% 1RM
NOTE: We are starting a new round of the 5/3/1 Strength Program. Use 90% of your 1 rep max as your 1-rep max when figuring your percentages. If you are curious as to why the 90% I’ll offer you the words of the the 5/3/1 Program’s creator, Jim Wendler:
My response? People who freak out about the 90% thing are usually weak in the first place. You don’t need to operate at your max to increase your max. Why people get so bent out of shape about taking two steps back if it means they’ll be taking 10 steps forward is beyond me.
Then there’s the “disconnected from reality” problem. Few lifters are willing to acknowledge their true 1RM.”
3 minute AMRAP:
30 double unders
10 box jumps 24/20″
10 push press 95/65#
2 minutes REST
3 minute AMRAP:
30 double unders
10 box jumps
10 push press 95/65#
2 minutes REST
3 minute AMRAP:
30 double unders
10 box jumps
10 push press 95/65#
Optional:
2 X 10 strict chin-ups
Post your scores to the Whiteboard.
