CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
The PARTY EVENT of the season is almost upon us…THE 2107 AFTER-THE-HOLIDAYS PARTY is this Saturday at 8pm!!
Workout of the Day
4X3 Power snatch + Overhead Squat
Note: Increase weight with each set. Load by feel. You should have a good idea what your 1 and 3 rep max is in these lifts from recent training. Your technique, form and posture are MORE important than how much weight you have on the bar. Choose to be challenged, but don’t let your ego get in the way of a productive training session.
10 minute AMRAP:
30 double unders
14 DB or KB snatches, 7 left & 7 right, 40/30# or 24/16kg
Optional:
2 X 10: “Stone” Clean and drop over shoulder (Men use 70# D-Ball, Women use 40# Slam Ball)
NOTE: “Optional”, for our purposes, means “Mandatory” unless you’re so completely spent from the workout that you are unable to recover properly and performing the “Optional” exercise with good technique is hindered…or you must absolutely leave upon completing the main workout.
Post your scores to the Whiteboard.
