Wednesday 12.04.2017

Scaled)  5 Rounds

               12 Deadlift

               9 Hang Power Clean

               6 Push Jerks

 

Rx)  "DT"

         5 Rounds

         12 Deadlifts 135/95

         9 Hang Power Cleans 135/95

         6 Push Jerks 135/95

         (Choose a moderate weight, one you could do 12-9-6 unbroken with)

 

Comp)  Primer: 3 sets 8 Kneeling DB presses + :30sec Hollow Hold

              1) Push Press: 4x6 across (add 5-10# from last week)

              2) "DT"

                   5 Rounds

                   12 Deadlifts 155/105

                   9 Hang Power Clean 155/105

                   6 Push Jerks 155/105

             3) Shoulder Recovery: 3 sets (not for time)

                                                    10 Plate Front Raises (2.5-5#)

                                                    15 Rotator Retractions

                                                    30 Band Pull aparts

 

 

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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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