CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

 Pat W., Matt, Andy and Angelo competed at WOD Wars on Saturday at Calverton.  Pat came in 18th, Matt finished 12th, Andy came in 22nd and Angelo finished 11th, out of 26 competitors!  Congratulations men!

HOW TO LOSE FAT AND KEEP IT OFF FOREVER: FIVE SCIENCE-BASED TIPS

SNATCH AND CLEAN: SHIFT YOUR TORSO VERTICAL, LEGS UNDER THE BAR

Workout of the Day
Power Snatch
1X5@ 40% 1-rep max
1X5@ 50%
1X5@60%
NOTE: This is a “de-load” week.  You’ll notice the percentages are lighter.  This is done by design.  Do not alter the plan.  The only thing that can ruin the plan is your better plan.  Do not do more than 5 reps during your last set.  Continue to use 90% of your true 1-rep max as your 1-rep max to figure the percentages.  Next week we will be testing for our 1-rep max.
3 rounds for time of:
15 thrusters 95/65#
12 burpees

Post your scores to the Whiteboard.