CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

WHY ARE YOU HERE? ““Fitness” is just a word.

“I’m going to work on my fitness” is a fairytale statement.

For the vast majority of us, fitness isn’t “20% in the gym and 80% in the kitchen.”

It’s 100% in your head.”—Paul Watkins, a coach at CrossFit Warrnambool in Australia.

Workout of the Day
Snatch

1X3@50% 1-rep max, 1X3@60% 1RM, 1X3@70% 1RM
Power or Squat

5 rounds for time of:
10 power snatch 95/65#
20 sit-ups
30 double unders

Farmer’s Walk
3- One minute rounds

Post your scores to the Whiteboard.

Master’s competing on Saturday: Modify workout to:

30 calorie row

then:

3 rounds NOT for time of:

10 Dumbbell snatch, 5 each hand, 40/20#

20 sit-ups

20 double unders

then:

Mobility work for shoulders, T-Spine and hips