CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

20
Nov

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

HOLIDAY SCHEDULE MODIFICATIONS:

November 22nd, Thursday, Thanksgiving Day:  2 sessions only, 9-10 AM & 10-11 AM.

November 23rd, Friday:  2 sessions only: 10-11 AM & 11 AM-12 PM.

 

LESS IS NOT MORE

STRONG IS FOR EVERYONE

 

Workout Of The Day

Push Jerk: 5 X 2

 

21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 24-kg kettlebell
Women: 16-kg kettlebell

Scaling
This workout is meant to be performed at high intensity, so select a kettlebell that allows you to keep moving. Reduce the volume of pull-ups to avoid large numbers of lengthy rest breaks.

Intermediate Option
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 16-kg kettlebell
Women: 12-kg kettlebell                             OR Use a dumbbell.

Beginner Option
15-12-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Assisted pull-ups

Men: 12-kg kettlebell
Women: 8-kg kettlebell

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