CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

30
Mar

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

                                                                                   Cathy and Rob                         20160328_070912

HOLLOW BODY HOLDS

SPRINT SERIES, PART 1:  STARTING STRONGER

Workout of the Day
Front Squat
1X5 @60% 1RM
1X5 @70% 1RM
1X AMRAP @80% 1RM
Note: Use 90% of  your last known front squat 1-rep max AS your 1 rep max to figure percentages.
For time:
12 deadlifts (use 60% 1-rep max)
25 wall ball 20/14#
10 deadlifts
20 wall ball
8 deadlifts
15 wall ball
6 deadlifts
10 wall ball

Optional:

Three: 20-second Hollow Body Holds

Post your scores to the Whiteboard.

12 Responses

  1. Cindy

    George your whiteboard comments are hysterical from yesterday…. And no way is that 225 pounds that old lady is lifting ( and yes even I can call her old )… And of course thanks George and Lisa for everything… never thought in my lifetime I would love to go to the gym but I do… You two have created this supportive family… It was my 1st open and although scaled was so much fun…

  2. Bethie

    My comments about the menstrual cycle thing is 1. I’m happy it’s gone. 2. Be careful squatting and make sure you have tight shorts/pants on cause if you have a tampon, you could squeeze that thing out across the room.

  3. Amie

    Freakin stupid iPhone auto correct I don’t need your help! That’s supposed to say white board notes! And where is Janie??

  4. John H

    Beth, what the efin f is wrong with you, I spit out what I was eating it took me 10 minutes to respond, than Amie and autocorrect…lmfao
    Hi Kelly nice to see you here

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