CROSSFIT SUFFOLK: Powered BY SPARTAN PERFORMANCE

24
Apr

CROSSFIT SUFFOLK: Powered BY SPARTAN PERFORMANCE

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APPAREL ORDER:   We’re are taking the Pre-Order for T-Shirts ($25.00), Tank Tops($25.00), Sweatshirts ($45.00) (Zip-up and Pull-Over) and Headbands($12.00).   Submit payment by Saturday, May 2nd!  

 

7 REASONS TO SQUAT ASS-TO-GRASS

3 KEYS TO A BIG RAW SQUAT  This TNation.com article was written by John Gaglione.  John’s powerlifting gym is located in Farmingdale, NY.  

 

Today’s workout of the day is inspired by the 2015 CrossFit Master Qualifier Workouts.  There are 4 events (workouts) that were released last night and must be completed, with video submission, by the Master Athletes that made it to the Qualifier round, by Monday evening.  Lisa is among those athletes.  The below described workouts are the first 2 of 4.  Scale the workouts as necessary.

Workout of the Day
Snatch (power, squat or split)
Find your 1-rep max

Complete as many reps as possible in 5 minutes of:
5 muscle-ups
10 cleans (power or squat or split)

Men use 155 lb.
Women use 105 lb.

SCALING:  5 pull-ups/5 ring dips-OR-  10 ring rows

                       scale weight

Post your scores to the Whiteboard.

12 Responses

  1. Kelly R

    Good morning George.

    Good luck this weekend Lisa!! We are cheering for you!

    And Paul W – how do you know its gorillaz? And what’s the song name? Thanks!

  2. George Demetriou

    Good afternoon Kelly!

    On behalf of Lisa, who probably will not make it over to the website today, thank you all for the support!

  3. Kelly R

    Yes paul- click on whiteboard and click my name it shows on bottom in notes-
    That’s a good place to track extra work done or skills for the day.

  4. Kelly R

    ?Haha! That’s why your notebook and whiteboard are key. I always take a pic of the board w times and weight before I leave the gym too so I have it.

    You were 2+7 with 115 weight on cleans

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