CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
Spartans at the gate! Remember back when we’d jump over the fire at the end of the Spartan races? HAY, what can I say?
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.
Workout Of The Day
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Your score is the total weight lifted between all 3 lifts, like in a powerlifting meet.
NOTE: Master athletes over 45 years of age do not have to do the CrossFit Total. You can find your 3-rep max in each lift or do tomorrow’s WOD (if you won’t be in on Thanksgiving Day)
Thanksgiving Day Workout
For time:
50 wall ball 20/14#
21 power cleans 135/95#
21 ring dips
15 snatches 135/95#
9 deadlifts 135/95#
9 handstand push-ups
50 double unders
50 sit-ups
Scale up or down as necessary!
Happy birthday Tyler. Hope you enjoyed your day.