Saturday CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

17
Dec

Saturday CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Mike G.

 

5 Important Tips to Make Your Weight Loss Plans actually WORK!

CLEAN EATING IS NOT THE ANSWER

Workout Of The Day

Back Squat: 1×5 at 40% 1RM

Back Squat 1×5 at 50% 1RM

Back Squat 1×5 at 60% 1RM

Rest as needed between sets.  Use your TRUE 1-rep max for the percentages.

This is a de-load week. You’ll notice the weights are much lighter than you’ve been lifting. This is by design. The only thing that could ruin my plan is your BETTER plan….don’t go rogue. Stick to the plan.

 

5 rounds for time of:

10 Power Cleans, 135/95 lbs

15 Wall Balls, 20/14 lbs

 

Standing Lateral Med Ball Throw: 2×10, each side

 

 

HOLIDAY SCHEDULE:

Monday, December 24th  9-10 am & 10-11 am ONLY

Christmas Day  CLOSED

Wednesday, December 26th  Regular Wednesday schedule in effect.  Last 2 sessions are canceled (7-8 & 8-9 pm)

Regular schedule the rest of the week

Monday, December 31st  9-10 am, 10-11 am & 11 am-12 pm ONLY

New Year’s Day  CLOSED

Wednesday  REGULAR SCHEDULE

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