Monday 30.10.2017

Scaled)  "Power Down"

                AMRAP 5:00

                15/12 Calorie Row, 15 Power Snatches 75/55

                12/9 Calorie Row, 12 Power Snatches 75/55

                9/7 Calorie Row, 9 Power Snatches 75/55

                Rest 5:00

                AMRAP 5:00

                90 Skips, 15 Power Clean & Jerks 75/55

                60 Skips, 12 Power Clean & Jerks 75/55 

                30 Skips, 9 Power Clean & Jerks 75/55

 

Rx)  "Power Down"

         AMRAP 5:00

         15/12 Calorie Row, 15 Power Snatches 95/65

         12/9 Calorie Row, 12 Power Snatches 95/65

         9/7 Calorie Row, 9 Power Snatch 95/65

         Rest 5:00

         AMRAP 5:00

         60 Double Unders, 15 Power Clean & Jerks 95/65

         40 Double Unders, 12 Power Clean & Jerks 95/65

         20 Double Unders, 9 Power Clean & Jerks 95/65

 

Comp)  1) Choose A or B

                 A) AMRAP 2:00, Ring Muscle Ups

                      Rest 1:00

                      AMRAP 1:00, Ring Muscle-Ups

                      Rest :30

                      AMRAP :30, Ring Muscle-Ups

                B) The same workout with Strict C2B Pull-ups

                     Band as necessary.  We want to develop strength through the extended range of                        motion as we progress toward a muscle-up

              2) on the 2:00 x 6

                  3 Position Squat Clean + Split Jerk 

                  (50/60/70/75... final two go by feel between 75-85%)

              3) "Power Down"

                    AMRAP 5:00

                    15/12 Calorie Row, 15 Power Snatches 115/80

                    12/9 Calorie Row, 12 Power Snatches 115/80

                    9/7 Calorie Row, 9 Power Snatches 115/80

                    Rest 5:00

                    AMRAP 5:00  

                    15/12 Calorie Assault Bike, 15 Power Clean & Jerks 115/80

                    12/9 Calorie Assault Bike, 12 Power Clean & Jerks 115/80

                    9/7 Calorie Assault Bike, 9 Power Clean & Jerks 115/80

 

 

 

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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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