SPARTAN PERFORMANCE                                  CROSSFIT SUFFOLK


4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.


4 rounds for time of:

3 Power Cleans 185/120#
14 Shoulder Touches (alternating)
21 Wall Ball 20/14#

*20 minute time limit.











The Whole9 Five Movement Series: Part III    "One of Greg Everett’s comments struck us as poignant: “With a foundation built on excellent execution of these movements, an individual would be capable of performing nearly any other movement imaginable with little instruction or practice.” Did you get that? Learn these movements, and train them often–and you will be able to readily transfer the physical capacity you have built to most other applications."Whole9

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