CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
HOW I TRAINED MY 70-YEAR-OLD MOM TO A NATIONAL DEADLIFTING TITLE “On my mother’s seventieth birthday she hit a 70kg deadlift for a personal record at 52kg body weight. We missed trying the following year as she was away on holidays, but for her 72nd birthday she nailed 85kg. A 15kg improvement at any age is great, but at 72 this goes to show that progress is possible if you’re smart about it.”—Andrew Read for Breaking Muscle
Workout of the Day
Power Snatch
Find your 1 rep max.
“Triple 3” or do one of the scaled options: A) Row 2,000 meters, 200 double-unders, Run 2 miles
For time: B) Row 1,000 meters, 100 double-unders, Run 1 mile
Row 3,000 meters C) Row 500 meters, 50 double-unders, Run 800 meters
300 double-unders
Run 3 miles
Note: Those doing “Triple 3” Rx’d can opt out of the Power Snatch work. Triple 3 will take in the vicinity of 40-50 minutes to complete. Option “A” will take 30-40 minutes, Option “B” will take 15-25 minutes, and Option “C” will take 7-15 minutes. Plan accordingly.
Post your scores to the Whiteboard.
1. I forgot to take my water bottle. 2. I cannot sit on my left ass/leg 3. I never got a picture of the board !
Brittany,
Such problems!!
If his is a complete list of all your problems then you’re doing quite well and should be thankful.
We will spare your water bottle a horrible death.
Your leg/left glute was not designed to be whipped by your jump rope, but whatever you’re into is your business. Who am I to judge? When your double unders improve and you find a way to manage your hair while jumping rope perhaps you won’t flog yourself as much.
I will inform you of your time for the WOD in the near future.
Great job today kid!!
*this
My quads are on fire!!
George I can see my right forearm. I must have looked really bad. Lol 🙂
Bethany,
LOL…not at all! You were blurry. I blame it on poor photography skills not any fault of yours.