Monday 10.07.2017

 

Scaled)  27-21-15-9

              Calorie row

              Kettlebell Swing 35/25

              Overhead Squat 45/35

 

Rx)  "Run up"

         27-21-15-9

         Calorie Row

         Kettlebell Swing 53/35

         Overhead Squat 75/55

 

Comp)  1) EMOM x 12 (3 Rounds)

                 Power Snatch + OHS + Squat Snatch

                 Min 1: 60%

                 Min 2: 65%

                 Min 3: 70%

                 Min 4: Rest

            2) Back Squat: 10 at 65%

                                      8 at 70%

                                      6 at 75%

                                      4 at 80%

                                      2 at 85%

Coaches Note: part 1 & 2 are a 4 week progression.  Set yourself up for success.  Stick to the weights as prescribed today as we will increase steadily in the coming weeks.

          3) "Run up"

 

 

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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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