Tuesday 19.12.2017


Scaled) 1) Overhead Squat, build to a Heavy set of 3

2) "Over and Out"

20 Power Snatches 75/55

20 Burpees

20 Overhead Squats 75/55

20 burpees

20 Squat Snatch 75/55

Rx) 1) Overhead Squat, Build to a Heavy set of 3

2) "Over and Out"

20 Power Snatches 95/65

20 Lateral Barbell Burpees

20 Overhead Squats 95/65

20 Lateral Barbell Burpees

20 Squat Snatches 95/65

Comp) 1) Overhead Squat:

warmup sets, 10 x empty bar

7 x 30%

6 x 40%

5 x 50%

4 x 60%

working sets, 5 x 3 (68/75%... +3sets to build to Heavy triple)

2) 6 sets on the 1:30

Power Snatch + OHS + Squat Snatch

(60/64/68/72/76/80%)

3) "Over & Out"

20 Power Snatch 115/80

20 Bar Facing Burpees

20 Overhead Squat 115/80

20 Bar Facing Burpees

20 Squat Snatches 115/80


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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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