CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

21
Dec

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Workout of the Day
1 Clean & Jerk at 85% EMOM for 7:00
4 rounds for total working time of:
7 Power Cleans at 70% of 1RM Clean
7 Chest to Bar Pull-ups
rest 30 seconds

Post your scores to the Whiteboard.

 

IMG_7385

 

 

CHRISTMAS WEEK SCHEDULE

Monday:  Regular schedule

Tuesday:  6:30-7:30am, 9am-10am & 10am-11am No Afternoon or Evening Sessions

Wednesday:  Closed for Christmas!

Thursday:  Evening Sessions Only  4-5, 5-6, 6-7, 7-8, 8-9pm

Friday & Saturday  Regular Schedule

 

Commit this to memory,  Print it out and hang it on your refrigerator.  Place a copy in your vehicle.

We are aware that our entire website schedule does not appear on your  cell phone.  Please view the schedule on a desktop or a tablet until we correct the problem.  Special schedule modifications will appear on the WOD/Blog page NOT on the actual schedule. 

 

 

Double-Paused Deadlifts

Most deadlift misses can be attributed to one of four reasons:

1.?You’re too weak.

2.?You’re on your toes or too far back when the bar breaks the floor.

3.?You’re too far forward when the bar reaches your knees.

4.?Your grip is weak.

Simply deadlifting and doing standard conventional accessory work fixes the first problem, but double-paused deadlifts efficiently kill the last three birds with just one stone.”—-Greg Nuckols for TNation.com

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