Tuesday 24.04.2018

Fitness  1) Power Snatch, build to a Heavy Single

               2) "Ring of Fire"

                    Ascending Ladder for 9:00

                   1 Pull-up, 1 Power Snatch 75/55

                   2 Pull-ups, 2 Power Snatch 75/55

                   3 Pull-ups, 3 Power Snatch 75/55

                   ...continue to add (1) to each movement per round

   

Performance  1) Power Snatch, build to a Heavy Single

                         2) "Ring of Fire"

                               Ascending Ladder for 9:00

                               1 Chest to Bar Pull-up, 1 Power Snatch 115/80

                               2 Chest to Bar Pull-ups, 2 Power Snatch 115/80

                               3 Chest to Bar Pull-ups, 3 Power Snatch 115/80

                               ...continue to add (1) to each movement per round

 

Competition  1) OTM x 12, Handstand Push ups

                            min 1:  35% of max reps

                            min 2:  35% of max reps

                            min 3: 30% of max reps

                            min 4: Rest

                        2) OTM x 10, 1 Power Snatch

                            (60/63/66/69/72/75%/+/+/+/+)

                        3) "Ring of Fire"

                              Ascending ladder for 9:00

                              1 Ring Muscle ups, 1 Power Snatch 135/95

                              2 Ring Muscle ups, 2 Power Snatches 135/95

                              3 Ring Muscle ups, 3 Power Snatches 135/95

                              ...continue to add (1) to each movement per round

 

 

 

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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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