Wednesday 03.01.2018

 Some Great work in December.  I know there were many more PR's than this.  Lets See what we can do in January.  If you achieve a personal record, put it on the board.

 

Scaled)  1) 3 Position Squat Clean: Build to a Heavy Complex

              2) "Clean Shave"

                    3 Rounds

                    15 Pull ups

                    12 Lateral Barbell Burpees

                    9 Squat Cleans

 

Rx)  1) 3 Position Squat Clean: Build to a Heavy Complex

        2) "Clean Shave"

             3 Rounds

             15 Chest to Bar Pull ups

             12 Lateral Barbell Burpees

             9 Squat Cleans 135/95

 

Comp)  Clean Skill: 5x5 Hang Clean High Pull (light loads)

                                  5x3 Tall Clean

             1) 3 Position Squat Clean: 7 Sets (Pockets/Knees/Floor)

                 (50/55/60/65/70/70/70% of 1RM Squat Clean)

             2) "Clean Shave"

                   3 Rounds

                   15 Chest to Bar Pull ups

                   12 Bar Facing Burpees

                   9 Squat Cleans 135/95

              3) Body Armor: 3 Sets

                                          30 Glute Bridges

                                          30 AbMat Situps

                                          30 Banded Good Mornings 

 

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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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