Friday 10.08.2018

Fitness

1) Deadlift, build to a Heavy set of 10

2) "Captain Insano"

3 Rounds

20 Deadlifts 115/80

15/10 Calorie Row

20 Hang DB Reverse Lunges 35/25

15/10 Calorie Row

 

Performance

1) Deadlift, build to a Heavy set of 10

2) "Captain Insano"

3 Rounds

20 Deadlifts 135/95

15/10 Calorie Row

20 Hang DB Reverse Lunges 50/35

15/10 Calorie Row

 

Competition

1) Front Squat, 5Rep Max

5 at 50%

3 at 55%

3 at 60%

2 at 65%

2 at 70%

1 at 75%

1 at 80%

continue to build using singles until your reach your target weight, followed by your attempt

2) Deadlift, Build to a Heavy set of 10

3) "Captain Insano"

3 Rounds

20 Deadlifts 155/105

15/10 Calorie Assault Bike

20 Hang DB Reverse Lunges

15/10 Calorie Assault Bike

 

 

 

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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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