Wednesday 18.05.2016

 Sled pushes for everyone.  If you didn't already know, CrossFit workouts are scalable.

 

L1)    AMRAP 9:

         9 Hanging Knee Raises

         7 Hand Release Push-ups

         5 Power Cleans

 

L2)       1) Build to a Heavy:  Squat Snatch

            2) AMRAP 9:

                9 toes to Bar

                7 Kipping Handstand Pushups

                5 Power Cleans 135/95

 

Comp)  The Power Cleans and Snatches are part of a progression, follow the percentages and time constraints exactly.  These are not heavy lifts they are fast.  Use today to build SPEED.

             1) Barbell Conditioning:

                 with a running clock...

                 A: at 0:00 complete 12 rounds of 1 Power Clean at 65% every :40 (this will take 8:00)

                 B: at 12:00 complete 12 rounds of 1 Power Snatch at 65% every :40 

             2) 21-18-15-12-9-6-3 Unbroken Thrusters.  Rest as little between sets as possible

             3) AMRAP 9:

                 9 Toes to Bar

                 7 Kipping HSPU

                 5 Power Cleans 135/95

 

 

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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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