Tuesday 21.03.2017

Scaled)  10 Front Squats, 25 Sit ups, 100 Skips

               10 Front Squats, 20 Sit ups, 80 Skips

               10 Front Squats, 15 Sit ups, 60 Skips

               10 Front Squats, 10 Situps, 40 Skips

               10 Front Squats, 5 Sit ups, 20 Skips

 

Rx)  10 Front Squats 95/65, 50 AbMat Situps, 100 Double Unders

        10 Front Squats 95/65, 40 AbMat Sit ups, 80 Double Unders

        10 Front Squats 95/65, 30 AbMat Sit ups, 60 Double Unders

        10 Front Squats 95/65, 20 AbMat Sit ups, 40 Double Unders

        10 Front Squats 95/65, 10 AbMat Sit ups, 20 Double Unders

 

Comp)  1) Spend 7:00 "Playing" with DB Thrusters

                 Sets of 5-7 start light and build to 50/35, build some familiarity with the movement

              2) Pause Front Squat:  EMOM x 9

                  min 1: 3 at 50%,  min 4: 3 at 50%,  min 7: 3 at 50%

                  min 2: 2 at 55%,  min 5: 2 at 55%,   min 8: 2 at 55%

                  min 3: 1 at 60%,  min 6: 1 at 65%,  min 9: 1 at 70%

             3) Rx Workout

                 

 

 

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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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