Monday 11.09.2017


Scaled) 95/65

Rx) 30/21 Calorie Row

21 Power Cleans 115/80

30/21 Calorie Row

18 Push Jerks 115/80

30/21 Calorie Row

15 Front Squats 115/80

30/21 Calorie Row

12 Clusters 115/80

Comp) Snatch Drills, A: Pause Overhead Squat, (Build to 75% of Snatch)

B; Snatch Balance, 5x3 Building

1) Pausing Snatch Pull + Squat Snatch + OHS, 10x1

(50/55/60/65/70/75/80/3 @ 85%)

2) Pausing Split Jerk, 3x2 (60/65/70% of C&J)

Split Jerk, 5x1 (75/80/3 @ 85%)

3) Back Squat, 10-8-6-8-10 (66/71/76/71/66%)

4) Body Armor: A: Accumulate 2:00 of Bodyweight Front Rack Hold

B: 3 Rounds

20 Alternating DB Strict Press

15 Bent Over Rows

15 Romanian Deadlifts

Rest 2:00


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Location

85 Maple Hills Avenue

Unit A

Charlottetown, PE, C1C 0B6

 

Phone

902-393-0008

 

Email

james@court6crossfit.ca

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