Monday 27.08.2018

FITNESS
“Powder Keg”
AMRAP 5: 
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (95/65)

 

Rest 5 Minutes

 

AMRAP 5: 
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (105/75)

 

Rest 5 Minutes

 

AMRAP 5: 
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (115/85)

 

PERFORMANCE
“Powder Keg”
AMRAP 5: 
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (115/75)

 

Rest 5 Minutes

 

AMRAP 5: 
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (135/95)

 

Rest 5 Minutes

 

AMRAP 5: 
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (155/105)

 

COMPETITION

1) Snatch

2 Snatches @ 50%

2 Snatches @ 55%

2 Snatches @ 60%

1 Snatch @ 65%

1 Snatch @ 70%

7-10 minutes to establish heavy single

 

2) Back Squats

On the 0:00… 10 Reps @ 65%

On the 3:00… 8 Reps @ 70%

On the 6:00… 6 Reps @ 75% 

On the 9:00… 4 Reps @ 80%

On the 12:00… 2 Reps @ 85%

 

3) “Powder Keg”

135/95

155/105

185/135

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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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