CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

GOOD WORK YESTERDAY WHILE DOING “FRAN”:

Melissa-2:58 (Woman’s RX’d on July 31st),  5:30 (Man’s RX’d yesterday)

Matt—–3:10 (RX’d)

John M.-3:23 (RX’d)

Jon B.—3:28 (RX’d)

Pat W.–4:47 (RX’d)

Mike D.-5:34 (RX’d)

Al——-6:08 (RX’d)

Katy—6:25 (RX’d)

Ben—–6:29 (RX’d)

Mike C.-6:32 (RX’d)

Luis—-6:59 (RX’d)

HONORABLE MENTIONS:

Kelly-9:23 Did 55lb. thrusters due to shoulder and leg injuries, but did pull-ups for “Fran” for the first time.  Congratulations!

Angelo-7:24 Did 75lb. thrusters, but used a 10lb. vest and did strict pull-ups

Richie-16:49 (RX’d)  Richie was doing ring rows for all workouts that had pull-ups up to 2 months ago, did “Fran” Rx’d for the first time yesterday.  Congratulations!

Kerri, Tiffany Y., Alisa and Ali–the other women who did 45 reps of pull-ups while doing “Fran”.

FIVE SMART WORKOUT NUTRITION TIPS FOR MAXIMIZING TRAINING

WHAT DIFFERENCE CAN BEING PRESENT MAKE

Workout of the Day
Power Clean
1X3@ 70% 1-rep max
1X3@ 80% 1-rep max
1X AMRAP @ 90% 1-rep max

For time:
30 kettlebell swings  24/16 kg
15 burpees
24 kettlebell swings  24/16 kg
12 burpees
18 kettlebell swings  24/16 kg
9 burpees

Post your scores to the Whiteboard.