15
Sep
CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
HOW TO BUILD UP TO 100 CONSECUTIVE PISTOLS
IN OVER YOUR HEAD: PRO ADVICE FOR A BETTER OVERHEAD SQUAT
Workout of the Day
Back Squat
3X10@ 70% 1RM with 1 minute rest between sets
(That’s 3 sets of 10 reps with 70% of your 1 rep max)
Time each round. Sets do not have to be done unbroken.
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post your scores to the Whiteboard.
Now I can sleep! Thanks for posting.
Glad I can help Kelly!
This WOD sounds like fun!
Love the 8pm class matching colors!!!!
Bethany,
Good observation! I had to crop out the rest of the group because they didn’t match. We have to have our priorities.