CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

4
Aug

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

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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.

1 Response

  1. Troy

    Way to go everyone! Those times are great. Melissa you never surprise me you beast. But honestly great job to all and Kelly for getting those friggin pull ups! Outstanding!!!

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