Wednesday 26.07.2017

Scaled)  1) EMOM x 10: 

                  Mins 1-5, 3 Power Cleans

                  Mins 6-10, 1 Power Clean (attempt to add weight each set)

              2) "Power Play" 

                    Ascending Ladder for 7:00

                    1 Power Clean + 60 Skips

                    2 Power Clean + 60 Skips

                    3 Power Clean + 60 Skips

                    Continue to add until time is called.  We are looking for a weight we could cycle for 7+ reps when fresh

 

Rx)  1) EMOM x 5: Clean Pull + Hang Power Clean + Power Clean at 50%

           EMOM x 5: Power Clean (building)

        2) "Power Play"

            Ascending Ladder for 7:00

            1 Power Clean (135/95) + 30 Double Unders

            2 Power Clean + 30 Double Unders

            3 Power Clean + 30 Double Unders

            ...Continue until time is called

 

Comp)  1) Clean Pull + Hang Power Clean + Power Clean

                 OTM: Min 1 at 50%

                            min 2 at 54%

                            min 3 at 58%

                            min 4 at 62%

                            min 5 at 65%

                            min 6-10, 5 additional Power Cleans (building)

               2)  "Power Play" with (165/110)

               3) Body Amor: A: 4 unbroken sets: 12 Unbroken Deadlifts 205/155

                                         B: 3 Sets: 10 Barbell Bent over Rows

                                                         :20sec Superman Hold

                                                         30 Glute Bridges

 

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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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