Wednesday 11.01.2017

L1)  3 Rounds

       15 Box Jumps/Step ups

       15 Sit ups

       15 Thrusters (empty barbell)

 

Scaled)  3 Rounds 

               21 Box Jumps

               18 Sit ups

               15 Thrusters 75/55

               2:00 Rest

 

Rx)  3 Rounds on the 2:00 (18:00 total)

        0-2  27 Box Jump Overs 24/20

        2-4  24 Weighted AbMat Sit ups (5-10# plate across chest)

        4-6  21 Thrusters 95/65

        Do not go over 90 seconds in any of the intervals,  If you haven't completed the reps stop wherever you are and allow 30 seconds to recover and transition to the next movement

 

Comp)  1) at 60% of 1RM Front Squat

                 EMOM x 12:

                 Odd: 3 Front Squats

                 Even: 6 Back Squats

              2) Rx workout

 

 

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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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