SPARTAN PERFORMANCE                                        CROSSFIT SUFFOLK

   5 rounds for time of:

10 box jumps

15 kettlebell swings

25 sit-ups

A General Philosophy For The Development Of Weightlifters    "Coach Pendlay is fond of saying "the hallmark of great lifters is consistency." The best lifters usually have nearly identical lifts from 10% all the way up to max. They may have to save a snatch, or struggle to stand up a clean, but the pull itself – the part of the lift that determines whether they will have the opportunity to save or struggle for a lift – is virtually the same. And if you're spending most of your time working with weights which allow, even encourage, sub-optimal mechanics, you will never develop that level of consistency."––Jacob Tsypkin, Stuff