Monday 09.01.2017

L1)  AMRAP 15

       12 Wall Balls

       9 Power Snatch

       6 Jumping Pull ups

       6 Box Dips

 

Scaled)  AMRAP 15

               20 Wall Balls 20/14

               15 Power Snatch 75/55

               10 Pull ups

               5 Ring Dips

 

Rx)  "Gridlock"

         AMRAP 15

         30 Wall Balls 20/14

         20 Power Snatch 75/55

         5 Ring Muscle ups

 

Comp) 1)  Snatch Skill

                 3-5 Sets of the following, build to 65% of your Snatch 1RM

                 Snatch Deadlift + 2 Hang High Pulls + Hang Squat Snatch

             2) Snatch EMOM x 6

                 min 1: 2 at 65%

                 min 2: 2 at 70%

                 min 3: 1 at 75%

                 min 4: 2 at 70%

                 min 5: 2 at 75%

                 min 6: 1 at 80%

             3) "Gridlock"

 

 

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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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