CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

21
Jul

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

                                                                                                             Joe M.

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BE ADVISED:  THERE IS NO 11:15-12:15 SESSION TODAY…THERE IS, HOWEVER, A 10:30-11:30 AM SESSION******

HITTING PR’S THROUGH MINDFUL BREATHING

Workout of the Day
7 minute EMOM:
Hang Power Clean & Jerk

3 rounds for time of:
100 double-unders
7 hang power clean and jerks

Masters 40-44 and Masters 45-49

3 rounds for time of:
100 double-unders
7 hang power clean and jerks (185 / 115 lb.)

Masters 50-54
3 rounds for time of:
100 double-unders
7 hang power clean and jerks (165 / 105 lb.)

Masters 55-59
3 rounds for time of:
70 double-unders
7 hang power clean and jerks (135 / 95 lb.)

Masters 60+ and Teens 14-15
3 rounds for time of:
50 double-unders
7 hang power clean and jerks (135 / 95 lb.)

Teens 16-17
3 rounds for time of:
70 double-unders
7 hang power clean and jerks (185 / 115 lb.)

Post your scores to the Whiteboard.

Note:  We posted the workouts for different age categories of Masters and Teens to determine scaling and because it’s interesting to note how standards change according to age difference.  In regard to scaling,  bear in mind that the above standards are for the ELITE in the entire universe for their respective age categories.  You may have to scale down more than what is shown here…and that’s fine!  Please read THIS if you do not understand the concept of “scaling” or your ego is a barrier to scaling.  PLEASE READ THE WORKOUT CAREFULLY…if we are asked, “Am I supposed to do all the age categories?” or any question of a similar nature,  you will be met with unbridled sarcasm, the likes of which you have never heard.  

5 Responses

  1. George

    Kelly–Wait…what? You’re 38? I thought you were way younger. I thought you’d be following one of the teen categories. Wow. This has me completely perplexed. So you’ll be 40 in 2 years?? Ok. If that’s the case we’ll have to start prepping you for the Masters now. So just follow along with the 40 year old category, not the teen category. You’ll be okay!

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