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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Unit A

Charlottetown, PE, C1C 0B6

 

Phone

902-393-0008

 

Email

james@court6crossfit.ca

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