Tuesday 10.10.2017

Scaled)  1) Hang Power Clean, build to a Heavy set of 3

               2) Alternating EMOM x 10 (5 Rounds)

                   Odd: 12/10 Calorie Row

                   Even: 5 Deadlifts + 5 Hang Squat Cleans + 5 Push Jerks 

 

Rx)  1) Hang Power Clean, build to a Heavy set of 3

        2) Alternating EMOM x 10 (5 Rounds)

            Odd: 16/13 Calorie Row

            Even: 5 Deadlifts + 5 Hang Squat Cleans + 5 Push Jerks (55% of 1RM C&J)

 

Comp)  1) Snatch:  Set 1-3, Power Snatch + OHS + Squat Snatch (50/55/60%)

                                Set 4, 3 Squat Snatch 70%

                                Set 5, 2 Squat Snatch 75%

                                Set 6, 1 Squat Snatch 80%

                                3x1 Squat Snatch, (84/87/90%)

                                2x1 Squat Snatch, 90-95% go by feel

              2) Squat Clean: Set 1-3, 2 Power Clean + 2 Front Squat (50/55/60%)

                                         Set 4-6, 2 Squat Cleans (70/75/80%)

                                         3x1 Squat Clean, (84/87/90%_

                                         2x1 Squat Clean, 90-95% go by feel

              3) Back Squat, 3-1-3-1-3-1 (84/89/84/91/84/93%)

              4) "Jack the Ripper"

                   Alt EMOM x 10 (5 Rounds)

                   Odd: 18/15 Calorie Row

                   Even: 5 Deadlift + 5 Hang Power Clean + 5 Push Jerks

                   round 1: 50% of 1RM C&J

                   round 2: 55% 

                   round 3: 60%

                   round 4-5: climb as you see fit

 

 

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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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