CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

26
Sep

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

                                                                                                     Samantha S.

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A COMPREHENSIVE GUIDE TO MEAL PLANNING FOR FAT LOSS

Today’s workouts are based on the workouts being done at WOD Wars in Calverton this afternoon.  Some of our athletes are competing today so the rest of us will do the same or similar workouts—George

Workout of the Day
This WOD will force your conditioning to earn you the opportunity to prove your strength. Athletes will have one minute of work time followed by a ten second transition/rest period to move from one bar to the next. In that minute athletes must complete the following reps in order to advance to the proceeding bar. All snatches and sit ups must be completed within the one minute work period. Bar must come from ground every rep.
RX
10 Snatches 95/65 10 Sit ups
9 Snatches 105/75 9 Sit ups
8 Snatches 115/80 8 Sit ups
7 Snatches 125/85 7 Sit ups
6 Snatches 135/95 6 Sit ups
5 Snatches 145/105 5 Sit ups
4 Snatches 155/115 4 Sit ups
3 Snatches 165/120 3 Sit ups
2 Snatches 175/125 2 Sit ups
1 Snatch 185/135 1 Sit up
Athletes may use any version of Snatch including Squat, Hang, Power, or Muscle Snatch.
then
RX
21-15-9
Kettlebell Swings 53/35
Goblet Squats 53/35
Double Unders
Scaled
21-15-9
KBS 35/18
Goblet Squats 35/18
Single Unders (one to one ratio. athlete will perform 21-15-9 of single unders. )
then
4 Min AMRAP
Run 600M
Max Reps Wall Ball (20/14)

Post your scores to the Whiteboard.

8 Responses

  1. George

    I believe the competitors are: Matt, Andy, Angelo and Pat W. I apologize if I left anyone out.

    Carol you have been selected to go and cheer, lend moral support and offer words of wisdom to the men. Failure is not an option. Don’t let me down.

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