Monday 23.10.2017

Scaled)  1) Power Snatch, build to a Heavy Single

               2) AMRAP 6:00

                   6 Power Snatch 95/65

                   18 Bar Hop Overs

 

Rx)  1) Power Snatch, build to a Heavy single

       2) "Isabel"

            30 Snatch 135/95

       *choose a weight you could lift for 7 touch and go reps.  Goal is 6:00 or less

 

Comp)  Power Snatch

              Primer: OTM x 6, 2 Hang Snatch High Pulls + 2 Muscle Snatches

              1) OTM x 9 (3 Rounds/3 Waves)

                  Hang Power Snatch + Power Snatch 60/65/70%

              2) "Heavy Isabel"

                   30 Snatches 155/105

             3) 15:00 Recovery Bike/Row

                 at 3:00, 20 Weighted Situps

                 at 6:00, 20 Banded Good Mornings

                 at 9:00, 20 Weighted Sit-ups

                at 12:00, 20 Banded Good Mornings

            4) Crossover Symmetry

 

     

 

             

 

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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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