CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Lenny and Mike K.

Good Luck to Andrew, Big Steve and Joe S. at the Long Island Pride Brazilian Jiu-Jitsu Championship today at St. Joseph’s College in Patchogue!

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DECONSTRUCTING THE DEADLIFT               “The deadlift is surprisingly complex. While it’s cool to say “just walk up to the fucking bar and lift” that’s not enough—I laugh every time I hear that. If only it was that simple. It certainly won’t cut it if you’re stuck in a plateau—and a deadlifting plateau can be the worst you’ll ever come across.”—Dave Tate, EliteFTS

Workout of the Day
Deadlift: 3X3@ 70%

1 round for time of:
20 Box jumps 24/20″
20 V-Ups
20 Dumbbell push jerks 40/30#, 10L-10R
20 Split jumps
20 Hollow Rocks
20 Dumbbell Power cleans 40/30, 10L-10R
200 meter Run

Post your scores to the Whiteboard.

OR DO 14.2…YESTERDAY’S WORKOUT!