CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
ROPE CLIMBS TO INFINITY & BEYOND
COMMON THEMES BETWEEN OUT OF SHAPE CLIENTS AND PRO ATHLETES
THE OPEN’S NEW SCALED DIVISION: 7 REASONS TO SIGN-UP EVEN IF YOU DON’T CARE ABOUT COMPETING
Workout of the Day
Back Squat
1X3@70% 1RM
1X3@80% 1RM
1X3@90% 1RM
Use 90% of your 1-rep max as your 1-rep max when figuring your percentages. Do as many reps as possible in the last set.
4 rounds for time of:
2 rope climbs
20 weighted jumping squats(45/35#)
Note: Scale the rope climbs as necessary to one of the following options: 1 rope climb, 2 modified rope climbs, 15(M)/10(W) pull-ups, or 12 ring rows.
Post your scores to the Whiteboard.
In case you’re wondering….here’s tomorrow’s workout:
MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees
WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees
It looks like there is a miniature Janie hanging off the end of Dana’s bar… Lol! Does anyone else see this???
That’s hysterical Jen!
Ok… And the right plate on Dana’s Bar is wearing black pants and pink sneakers? Fancy Bar!! Apparently I have too much time on my hands this morning!
lmao jen. the pink sneakers would be kerri.
OUCH!!! I’m being impaled.
Wow look at us all!
Wait Kerri? Where are you? Lol
Ummm? 89 thrusters 89 burpees