CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

14
Oct

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Katy, Anthony and Luis obviously having a good time!  Wait..what?  Is Luis having a good time, is he in pain or is he sleep-running?IMG_2622

CROSSFIT LIFTOFF POWERED BY ROGUE  CrossFit Headquarters is holding a first-of-its-kind competition that will be held in participating CrossFit affiliates.  The competition is for max-effort Olympic Lifts, the Snatch and the Clean & Jerk and a “test of GPP”.  GPP means General Physical Preparedness.  Think of this as a Weightlifting Meet with a CrossFit workout thrown in!  This competition includes weight classes.  Registration begins on Thursday and the fee is $10.00.  The workout will be released at 8 pm, Thursday, November 5th and scores must be in by 8 pm, Monday, November 9th.  Let us know if you’re interested, if you didn’t already.

WHY WORKING OUT CAUSES WEIGHT GAIN (AND WHAT TO DO ABOUT IT)

2 PROGRAMS TO BUILD UP YOUR PULL UPS

Workout of the Day
Snatch
5X2
Load by feel
NOTE:  5 sets of 2 reps.  Make receiving the bar in a squat a priority.  Athletes who cannot or should not receive the bar in a squat will power snatch.  Do not do your 1-rep max.  Do not do the bare minimum.  Stay within the 70-80% range.

For time:
Body Weight Front squat, 20 reps
30 Box jump, 30/24 inch box
40 Sumo Deadlift High Pull (SDHP) 32/24kg
50 Wall ball shots, 20/14 pound ball

Post your scores to the Whiteboard.

9 Responses

  1. George

    I see what’s going on here Joe. EVERY DAY is Caption This day. I hope you’re reading the articles and not just looking at the pictures. 🙂

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