CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

20
Feb

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

IMG_7242

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:
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

7 Responses

  1. Jen D

    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!

Leave a Reply to Kelly R Cancel Reply