Friday 20.10.2017

#ChalkMonsters

 

Scaled) 1) Front Squat, 4x3

              2) "Double or Nothing"

                    3 Rounds

                    150 skips

                    50 Air Squats

                    15 Power Cleans 95/65

 

Rx)  1) Build to a Heavy 1 Rep Front Squat

        2) "Double or Nothing"

              3 Rounds

              75 Double Unders

              50 Air Squats

              15 Power Cleans 115/80

 

Comp)  1) Clean & Jerk,  

             Primer: 3 Sets, 3 Tall Jerks + 3 Tall Cleans

                           3 Sets, 3 Jerk Balance + 3 High Hang Squat Cleans

             Warm-up sets: OTM x 7, 1 Clean & Jerk

                                        (50/55/60/65/70/75/80%)

             Working Sets: On The 2:00 x 7, 1 Clean & Jerk

                                       (84/88% then build to a heavy single)

             2) Build to a Heavy Front Squat

                 set 1, 3 at 60%

                 set 2, 2 at 65%

                 set 3, 1 at 70%

                 set 4, 1 at 75%

                 set 5, 1 at 80% 

                 +10:00 to build to a Heavy 1Rep 

             3) "Double or Nothing"

                   3 Rounds

                   75 Double Unders

                   50 Air Squats

                   15 Power Cleans 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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