Monday 12.05.2017

 

Scaled &

Rx)  Teams of 3

        AMRAP 25:

        10 Reverse Lunges (sandbag/KB)

        10 Power Cleans 

        20 Lateral Hops

        200m Run

        Relay Style, as athlete 1 leaves for the run athlete 2 may begin.

 

Comp)  1) Snatch Technique

                 A: 5x5 Snatch Grip Sotts Press, (build from a dowel to an empty barbell)

                 B: 5x4 Hang Snatch High Pull (30/35/40/45/50%)

                 C: 5x3 High Hang Pause Squat Snatch (40/50/60/60/60%)

             2) Back Squat Waves

                 5's - 60/65/70%

                 3:00 Rest

                 4's - 65/70/75%

                 3:00 Rest

                 3's - 70/75/80%

             3) 7 Rounds

                 10 Sandbag Reverse Lunges

                 10 Sandbag Power Cleans

                 20 Lateral Hops over Bag

                 200m Row

                 

 

 

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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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