Wednesday 31.01.2018

Fitness:  1) Build to a Heavy, 3 Power Clean Complex (pockets/knees/floor)

                2) "Hang Over"

                      15 Hang Power Cleans 75/55

                      15 Lateral Barbell Burpees

 

Performance:  1) Build to a Heavy, 3 Power Clean Complex (pockets/knees/floor)

                          2) "Hang Over"

                               3 Rounds

                               15 Hang Power Cleans 115/80

                               15 Lateral Barbell Burpees

 

Competition:  1) Every 1:30 x 6 Rounds

                             18/14 Calorie Row

                             Max Kipping HSPU

                             (same as last week, try to improve your lowest round)

                         2) EMOM x 12

                             Odd: 3 Front Squats (66% of 1RM)

                             Even: 6 Back Squats 

                         3) 5 Sets, 3 Power Cleans (pockets/knees/floor) (50/55/60/65/70%)

                         4) "Hang Over"

                               3 Rounds

                               15 Hang Power Cleans 115/80

                               15 Bar Facing Burpees* 

*jump up/jump back Burpees (no step ups)

                             

 

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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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