CROSSFIT SUFFOLK:  Powered By SPARTAN PERFORMANCE

15 minutes to establish a 1RM Front Squat + Split Jerk

?then?
3 rounds for total reps of:
1 minute Max Effort Front Squats @ 60% (of 1RM Front Squat)
?rest 30 seconds?
1 minute Max Effort Power Cleans @ (same as above)
?rest 30 seconds?
1 minute Bar Facing Burpees
?rest 30 seconds?

Glossary

1RM= one repetition maximum or "1 rep max"

total reps= like totally

1 rep max= the most you can lift for one repetition

rest 30 seconds= a period of time that lasts a half minute where no exercise is done

Front Squat=squatting while holding a barbell in the rack position

max effort= as many as you can do

same as above= whatever the description is for the thing above what you're reading now, do it again

bar facing burpees= burpees that face bar where the jump from the burpee is used not to jump straight up in the air, but over the barbell

Thank you to Sean and Barbara for….

………our new lifting platform

Thank you to John H. for the new plyo box and jerk boxes!

The King Of Lifts      "The clean and jerk is also the most recognized lift for those people unaccustomed with the sport. To clean a barbellmeans to pick it up off the floor and bring it up to your shoulders in one continuous effort. The jerk follows the clean,and it involves taking the bar from the shoulders and sharply locking it out overhead."—Donny Shankle for the CrossFit Journal