CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

14
Mar

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

                            Tiffany Y. getting her first bar muscle-up, ever, during 16.3!  Great job Tiffany!IMG_6781

THE MOTHER OF ALL KETTLEBELL EXERCISES…THE KETTLEBELL SNATCH

WHY WE CRAVE SUGAR

Workout of the Day
Deadlift
1X5 @ 40% 1 rep max
1X5 @ 50% 1 rep max
1X5 @ 60% 1 rep max
NOTE: This a “deload” week.  You’ll notice the percentages are much less than they have been, ergo, the weight you lift is lighter.  This is not a typo.  The deload is part of the programming.  Do not alter it.  The only thing that could ruin the programming is your “better” program.  Stay the course.

10 minute AMRAP:

Ascending Ladder
3 Burpees
3 KBS
6 Burpees
6 KBS
9 Burpee
9 KBS
etc…. continue to increase by 3 until you reach 10 minutes.

Post your scores to the Whiteboard.

7 Responses

  1. lisa D

    that was soo awesome to be a part of Tiffany! congrats on your achievement!! also congrats to all the others that achieved the muscle up that too! we are very proud of you all!! keep forging forward! XO

    again Congrats Tiffany!!!

  2. Tiffany Y

    Thanks everyone!! I definitely wouldn’t have done it if it weren’t for everyone cheering and Lisa and John’s pointers!! It was a very unconventional muscle up, but whatever works! haha thanks again everyone!

  3. Bethie

    Congratulations Tiffany!! It’s the best about the open games, seeing athletes do things they could never do before!!!

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