CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

SIXTY YEARS OLD, STILL GOING STRONG

YOU’RE DOING YOUR PUSH-UPS WRONG

Workout of the Day
Front Squat
1X5@40% 1-rep max
1X5@50% 1-rep max
1X5@60% 1-rep max

NOTE:  This week is a deload week.  That means the weight percentages are lower.  This is by design.  Yes, you are lifting lighter this week.  If you’ve been following the programming you’ll see a difference next week when we re-test your 1-rep max.  Your last set is only 5 reps…it is NOT an AMRAP!  You are still working with 90% of your 1-rep max as your 1-rep max when figuring your percentages.

3 rounds of the following for total reps:
1 minute of rowing (calories)
1 minute of med-ball sit-ups 20/14#
1 minute of double-unders
1 minute of KB SDHP 32/24 kg
1 minute REST

Post your scores to the Whiteboard.