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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Location

85 Maple Hills Avenue

Unit A

Charlottetown, PE, C1C 0B6

 

Phone

902-393-0008

 

Email

james@court6crossfit.ca

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