CROSSFIT SUFFOLK:  Powered By SPARTAN PERFORMANCE

2 Power Cleans EMOM for 10 minutes @ 65% 1Rep Max

—then–

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

WOD Demo with CrossFit Forward – video [wmv] [mov] [HD mov](Courtesy of CrossFit.com)

Notes: EMOM=Every Minute On The Minute

Alex

Jon B.

The Comprehensive Guide To The Snatch     "The role of the arms is not to screw up the rest of the lift. If
the arms are too active, then they'll likely do just that: screw up your
lift.

If, on the other hand, they're too passive, and no
thought at all goes into what your hands or arms are doing in the
lift, they won't be doing their job to keep the lift in the right
trajectory.

For the snatch (and even the clean), the goal of the
hands and arms is to keep the bar tight to the body; to not let the
trajectory arc away from the body."—-Wil Fleming for TNation.com

*******************************************************************************************************

Are you ready for The Gala Event Event of 2013??….The Spartan Performance/CrossFit Suffolk After-The-Holidays Party!!!

WHEN: Saturday January 19th

WHERE: At the gym…where else would we do this?

TIME: 7-ish pm

WHY: Why not?

WHAT's In Store: Getting to hang out with the best people and socialize while wearing clothes other than sweats, shorts, funny shoes and chalk.  Eating, drinking and festivities with music supplied by Long Island's own, DJ Relevant!