Wednesday 29.11.2017

NO Open Gym today, regular classes 5:45-7:30, 11-1 & 4-7

 

Scaled)  1) Power Clean & Jerk, build to a Heavy Single

              2) AMRAP 3:00 Clean & Jerks 95/65

                  rest as needed

                  AMRAP 2:00 Clean & Jerks 95/65

                  rest as needed

                  AMRAP 1:00 Clean & Jerks 95/65

 

Rx)  1) Power Clean & Jerk, build to a Heavy single

        2) "Gwen"

              15-12-9

              Unbroken Clean & Jerks

              *rest as needed between sets

 

Comp)  1) Handstand Pushup Pregressions (choose A or B)

                  A: AMRAP 5:00 (unbroken complex)

                      5% Dead Stop Strict HSPU

                      7% Strict HSPU

                      10% Kipping HSPU

                 B: Pike Pushups (box)

                     AMRP 5:00 (unbroken complex)

                    5% of benchmark Shoulder Taps

                    5% Pike Push ups

              2) Power Clean & Jerk, Build to a Heavy Single

              3) "Gwen"

                   15-12-9

                   Unbroken Clean & Jerks

                   *Score is weight used

                   at 0:00 complete the 15's

                   at 5:00 complete the 10's

                   at 10:00 complete the 15's 

                   all sets must be touch & Go.  Rest in the front rack, overhead or at the hang, not on the floor

                      

 

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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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