CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

22
Dec

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

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DEVELOP AN UNBEATABLE MIND

5 MYTHS ABOUT WOMEN WEIGHTLIFTERS

Workout of the Day
Deadlift
1X3@70% 1RM
1X3@80% 1RM
1X3@90% 1RM

8 minute AMRAP:
5 hang power snatch 115/85#
5 toes to bar
10/5 push-ups (10-men/5-women)

Post your scores to the Whiteboard.

The Christmas Eve Workout Of The Day will be “The 12 Days Of Christmas”.  If you cannot make it on Christmas Eve, but would like to do this workout on Tuesday December 23rd please leave a comment  (or send me a text) as to what time you would prefer to do it.   We have some that are working on Christmas Eve, but would like to do this WOD.  We are making a list…and checking it twice…so let us know!–George

12 Days Of Christmas

1 Thruster 95/65#
2 Front Squats
3 Push Press
4 Hang Power Cleans
5 Deadlifts
6 Pullups
7 KB SDHP 53#/35#
8 KB Swings
9 Box Jumps 24/20?
10 Lunge Steps
11 V Ups
12 Burpees
When each set is completed, all previous sets are done as well (Like the song!). Example: 1 Thruster 2 Front Squats, 1 Thruster 3 Push Press, 2 Front Squats, 1 Thruster etc.

10 Responses

  1. Maria

    Who is going to 630 am on the 24th? Looking for a few good athletes so I don’t sing the 12 days of Christmas alone. Kelly “strong woman” Rosado maybe? Do it!

    1. George

      John,
      I was eating lunch while reading your comment. You would not believe how far I managed to spit my food because I laughed so hard. Fortunately I was alone at the table. People seem to not want to eat with me.

  2. Dana

    lmao – im trying to convince the inmates that it is ok to show up to friday class even though it is not at 630am – this is an extremely difficult task!!!

  3. Kelly R

    Maria I didn’t see your post this am when I posted. Let me see if it’s doable. It may be. I could WOD at 6:30 Xmas shop til 8:30 session then do a million burpees in that session and be done for the day.

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