CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
TODAY’S SCHEDULE: Spartan Kids 9:15-9:45 Adult Sessions: 10-11:30, 11:30-1
HOW TO IMPROVE YOUR ROWING TECHNIQUE
THE 3 TOOLS I USED TO CONQUER AUTOIMMUNE DISORDER
TODAY’S SCHEDULE: Spartan Kids 9:15-9:45 then two sessions: 10-11:30 & 11:30-1 pm.
FOR A COPY OF THE WEIGHTS, RULES AND MOVEMENT STANDARDS FOR TODAY’S WORKOUT CLICK HERE.
Workout of the Day
“GRAVITY is a Bit$%”
Clean Speed Ladder
Every 20 secs perform 1 Clean
Athletes will have 15 sec to complete 1 clean attempt, with a 5 sec transition.
Workout 2 & 3
6 minutes total on the clock:
0-3 minutes
500 Meter Row for time (Score 2)
Rest the remaining time
3-6 minutes
3 minute AMRAP of: (Score 3)
6 Alternating Dumbbell Snatches (every other)
6 Burpees over Rower [Note: This will be scaled to regular burpees. Some of you will jump over a barbell to free up the rowers or you can do regular burpees.]
“99 & Counting….”
7 Min Amrap of:
33 Wall Balls
33 KB Swings (except mens 40-45; pull ups)
33 Thrusters
Post your scores to the Whiteboard.
This will be a fun morning
Good luck to everyone competing in the masters
Thank you Kelly!
Good workout?? Good luck everyone, Bon voyage for me, see you all at party next week!!!! I will need to start all over when I get back, love my crossfit family
Have a great time Carol!
George + Lisa, great day thanks for doing this
I second that!! Thanks coach George & Lisa it was a great day and this was something I really needed! Helps me a lot
Thanks for the kind words John and Amie….we enjoy doing the competition simulation and we get a lot out of it as well!
I hate that I work saturdays 🙁
We hate that you work Saturdays too Veronica!
Thanks kelly… Thanks George and Lisa for simulating the competition… Now that I have done it once , the anxiety won’t be as high…I hope ..