Wednesday 04.05.2016

L1)     1) Jerks  4x5

          2) 15 Hand Release Push-up

              30 Calorie Row

              15 Hand Release Push-ups

 

L2)    1) Build to a Heavy Split Jerk

          2) 15 Handstand Push-ups

              900m Run or 60 Calorie Row (whatever the choice on Tuesday, do the other)

              15 Handstand Push-ups

 

Comp)  1)  Split Jerk Strict Press - 3x3

                  Split Jerk the bar overhead, then preform 3 strict presses while your feet remain in the "split catch" position.  This is a new skill load should be kept light.

              2)  1RM Split Jerk

              3)  EMOM x 5: 4-8 Unbroken Strict HSPU

                   Row 75 Calories

                   EMOM x 5: 4-8 Unbroken Strict HSPU

                   -Pick a number you can hold for all 10 rounds.  I'd rather choose a number too low than begin failing reps.

 

 

 

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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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