CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

24
Jan

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

TODAY’S SCHEDULE:      Spartan Kids 9:15-9:45      Adult Sessions: 10-11:30, 11:30-1

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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.

10 Responses

  1. Carol

    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

  2. Cindy

    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 ..

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