CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

We have a regular schedule today, but we will have NO WATER (Sink, showers, toilets) from 8:30am-4:30pm due to local construction.  Plan accordingly!!

15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.

Conditioning

5 rounds for total working time of:

3 Muscle-Ups
30 KB Swings 24/16kg
3 Muscle-Ups

Rest 1:00 after each round.

Add 100 Pounds To Your Squat             “By exhaling under a squat, you purposefully remove intra-abdominal pressure, meaning the job of stabilizing the pelvis and spine shifts entirely to the musculature that directly supports it.

Your abs, transverse abdominis, and obliques have to work doubly hard without the aid of a full belly of air. When this supporting musculature becomes stronger, squatting normally becomes significantly easier as a stronger core means more efficient force transfer from your legs to the bar.“—Greg Nuckols for TNation.com