CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

The Running Faction of the 6:30 am crew:  Maria is doing the full marathon, Eddie is doing the Half Marathon and Mike S. is doing the full marathon at the Long Island Marathon on Sunday!  Good luck Maria, Eddie and Mike S.!

THE POWER OF THE HIP HINGE

5 CRITICAL EXERCISES FOR ATHLETES

Workout of the Day
Push Press
1X5 @ 40% 1RM
1X5 @ 50% 1RM
1X5 @ 60% 1RM
NOTE: Use 90% of your 1-rep max when figuring your percentages.  We’re at the end of a deload week.  Use the deload weight.  We know it’s light–do it anyway.  We’re testing for 1-rep maxes next week.  Youll have ample opportunity to lift heavy next week.  Remember, the only thing that can ruin a good plan is your better plan!
For time:
21-15-9
Row (for calories)
Handstand push-ups

Post your scores to the Whiteboard.