Monday 28.08.2017

Scaled)  "Double Dip"

                AMRAP 15:

                100 Skips

                25/18 Calorie Row

                15 Dumbell Hang Squat Cleans 35/25

 

Rx)  "Double Dip"

         AMRAP 15:

         50 Double Unders

         25/18 Calorie Row (or bike)

         15 Dumbell Hang Squat Cleans 50/35

 

Comp)  Snatch Skill:  #1 Snatch Grip Strict Press, 5x3

                                      #2 Snatch Grip Sotts Press, 5x3

              1) Pausing... Snatch Pull + Squat Snatch + OHS

                  8 sets of the complex:  (50/50/55/55/60/60/65/65%)

             Jerk Skill:  #1 Pausing Jerk Drive, 5x3

                                #2 Pausing Split Jerk, 5x2 (50/54/58/62/66%)

             2) Back Squat, 10-8-6 (63/68/73%)

             3) Body Armor:  2 Sets

                                         12 DB Box Step ups

                                         25 Weighted Sit ups

                                         12 Sumo Deadlifts

                                         25 Seated Banded Rows

             

 

 

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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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