CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

                                                                                    Ashley

HOW TO BUILD ANACONDA STRENGTH

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

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.
50 double unders
20 power snatch 115/80#
40 double unders
15 power snatch
30 double unders
10 power snatch
20 double unders
5 power snatch

Post your scores to the Whiteboard.