CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

FLEXIBLE DIETING TREND LEAVES ROOM FOR DOUGHNUTS

PULL-UPS: YOU’RE DOING THEM WRONG

THE MUSCLE-UP

REGULAR DAY SCHEDULE, BUT ONLY 2 SESSIONS TONIGHT: 4-5 PM & 5-6 PM

Workout of the Day
Floor Press
1X5@ 75% 1-rep max
1X3@ 85%
1X AMRAP @95%
  Note: Use 90% of 1-rep max as your 1-rep max when figuring percentages.
12-9-6 reps for time of:
Muscle-ups
275/185-lb. deadlifts

Note: If you don’t have muscle-ups use today as an opportunity to work on skill development with muscle-up progressions, pull-ups and ring dips.  Scale the deadlift weight to 70% of your 1-rep max.

Post your scores to the Whiteboard.