CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

4
Dec

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Workout of the Day
Deadlift
1X3 @ 70% 1-rep max
1X3 @ 75% 1-rep max
1X3 @ 80% 1-rep max

 

Conditioning:
9 Bar Muscle-Ups
9 Push Press 155/105#
15 Lateral Box Jumps 20?
6 Bar Muscle-Ups
6 Push Press 155/105#
15 Lateral Box Jumps 20?
3 Bar Muscle-Ups
3 Push Press 155/105#
15 Lateral Box Jumps 20?

Substitute Bar Muscle -up with pull-ups and ring dips.
Post your scores to the Whiteboard.

 

IMG_6584

 

5 Responses

  1. Matt s

    Hey George, it was treat seeing you last week and thank you for all the care and proper attention you are giving to my mom. She looks great and loves your place. Also please thank Lisa for being adorable and making me feel at home every time I visit. Your excellent at what you do

  2. George Demetriou

    Thanks Matt!

    It was great seeing you as well…as usual. It’s great having your mom as part of the team!

    I’ll let Lisa know she still has her adorableness. I’m sure she”ll be pleased to hear.

    See you soon!

  3. John H

    George, I see the whiteboard is becoming popular, just a note for anyone who has a duplicated their entry, all you have to do is email the folks at whiteboard an they will erase the one you don’t need.

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