Wednesday 14.06.2017

Scaled)  Ask your coach what an appropriate scale would be.

              lighter weights

              Optional Row

              Burpees (not over bar)

 

Rx)   "Behind Bars"

         A: in a 4:00 window

             400m Run

             15 Bar Facing Burpees

             Max Power Cleans 135/95

             - 4:00 Rest-

        B:   in a 4:00 window

             400m Run

             10 Bar Facing Burpees 

             Max Power Clean 155/105

             - 4:00 Rest -

        C:  in a 4:00 window

              400m Run

              5 Bar Facing Burpees

              Max Power Clean 185/125

*on the Cleans chose a weight you can cycle unbroken A: 15-20 reps, B: 7-10, C: 5

                

Comp)  1) Hang Power Clean

                 EMOM x 10:

                 min 1, 5 at 60%

                 min 2, 4 at 65%

                 min 3, 3 at 70%

                 min 4, 2 at 75%

                 min 5, 1 at 80%

                 min 6-10, build to a heavy single

             2) "Behind Bars"

    

 

 

 

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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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