Wednesday 08.03.2017

Scaled)  EMOM x 16:

               Min 1: 10 Sumo Deadlift High Pull

               Min 2: 10 Wall Balls

               Min 3: Max Calorie Row

               Min 4: Rest


Rx)  "BullsEye"

         EMOM x 16:

         min 1: 15 Sumo Deadlift High Pulls 75/55

         min 2: 15 Wall Balls 20/14 (everyone to 10')

         min 3: Max Calorie Row

         min 4: Rest

         *Cap each of the first two movements at :50, your score is total calories

 

Comp)  1)  3 sets with a light load

                  Snatch Deadlift + 2 Hang High Pulls + Hang Squat Snatch

              2) 3 Position Squat Snatch (pockets/knees/floor)

                  Every 1:30 for 6 Sets  @ 45%, 50%, 55%, 60%, 65%, 70% of 1RM

                  *These should be unbroken sets however the 3rd rep is from a deadstop on the floor, no tough & go.

              3) "BullsEye"

              

                  

 

 

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Location

85 Maple Hills Avenue

Unit A

Charlottetown, PE, C1C 0B6

 

Phone

902-393-0008

 

Email

james@court6crossfit.ca

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