CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

11
May

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Nicole20160510_210249

 

FOOD MYTHS YOU NEED TO STOP BELIEVING

OVERCOMING YOUR PLATEAUS AND GETTING BETTER AT CROSSFIT

Workout of the Day
7 minute EMOM:
Clean and Jerk
Load by feel

NOTE: Any type of Clean from the ground.  Either Push or Split Jerk.  “Load by feel” means use a weight or weights that are good for you.  Increase as is good for you.  Decrease if necessary.

6 rounds for time of:
7 Shoulder to overhead 95/65#
20 sit-ups
NOTE: Shoulder to Overhead (STO) means you can press, push press, push jerk or split jerk.  All these lifts start at the shoulders and go up (“up” in this case means over your head, hence the phrase, “Shoulder to Overhead”.
For time:
100 double-unders
–OR–
300 single-unders

Post your scores to the Whiteboard.

4 Responses

  1. Ben B.

    Hahahahahahahahahaha (referring to some white board note I read)

    Is there a rest or a break between the two metcons? Is the double under challenge the extra work?
    The way it’s written leads me to ask these questions.

    1. George Demetriou

      Ben–Who could have caused you to chuckle so vigorously? Who could have authored a Whiteboard Note so entertaining?

      To answer your questions which by now I realize is a moot point, I wrote the workout as I always do. It’s the layout of the instructions that has you baffled. Sorry for the ambiguity. I will return to my style of writing workouts that you are familiar with. I may write with new crystal clear clarity for the Thursday’s workout.

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