Wednesday 04.10.2017

Scaled)  1) Push Press, 5-4-3-2-1

               2) "Pushed Around"

                    15/12 Calorie row

                    10 Barbell Burpees

                    Max Push Press 75/55

 

Rx) 1) Push Press, 5-4-3-2-1

       2) "Pushed Around"

            every 3:00 x 4 Rounds

            15/12 Calorie Row

            10 Barbell Burpees

            Max Push Press 115/80

 

Comp)  Primer: 3 Sets 

                            5 Waiter Squats (each side)

                            5 Crossack Squats (each side)

             1) 0:00-7:00, Build to a Moderate Pause Overhead Squat

                 7:00-14:00, Build to a Moderate Pause Snatch Balance 

             2) Step Back Lunge, 3x12 (6 each leg)

                 35/40/45% of 1RM Back Squat

             3) "Pushed Around"

                  every 3:00 x 4 Rounds

                  20/15 Calorie Row

                  12 Bar Facing Burpees

                  Max Push Press 135/95

 

 

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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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