Wednesday 16.12.2015

"Sudz with your Budz."  Court 6 Holiday party this Friday 7pm at Hil's 

 

Weightlifting Wednesday

L1)  1) 3x3 Hang Clean 

       2) 3x3 Front Squat

       2) 3x3 Jerk

       3) "Death by Pushups"

 

L2)  1) 6x3 Hang Squat Clean

       2) 6x1 Split Jerk

       3) HSPU singles, work on taking the next step in the progression to level kipping HSPU

 

Comp)  1) "Big Clean Complex"

                  6 Sets of the following complex:

                  High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

                  High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

                  High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

1 Complex = all 12 reps without dropping the bar.  Goal is to build in weight each set.  

High hang is from pockets

Hang is above the knee

 

              2) 10-9-8-7-6-5-4-3-2-1 Unbroken kipping HSPU

 

 

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Contact 

Location

85 Maple Hills Avenue

Unit A

Charlottetown, PE, C1C 0B6

 

Phone

902-393-0008

 

Email

james@court6crossfit.ca

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