Wednesday 25.01.2017

L1)  1) Front Squats, 4x3

       2) 6 Rounds

           5 Ring Rows

           5 Pike Push ups (HSPU Progression)

       3) 500m row (for time)

 

Rx)

& Scaled 1) Build to a 1RM Front Squat

                2) Gymnastic Test: Find you max...

                    A. Strict Pull ups (scaled: kipping or progression)

                    B. Strict Handstand Push ups (scaled: kipping or progression)

                3) 500m Row (for time)

 

Comp)  1) EMOM x 14

                 Odd: Pausing Front Squats, (3-3-3-2-2-1-1) build from 50-80%, 2 sec pause at bottom

                 Even: 30 sec max HSPU

              2) 3 Rounds

                  0-2min  15 Hang Squat Cleans 135/95

                  2-4min  25 Toes to Bar

                  4-6min  100 Double Unders

 

 

 

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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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