Monday 26.11.2018

 Fitness:

"Freedom Sauce"

part 1) AMRAP 3

21 Overhead Squats 55/35

21 Burpees

Max Calorie Row

 

Rest 3:00

 

part 2) AMRAP 3

18 Overhead Squats 65/45

18 Burpees

Max Calorie Row

 

Rest 3:00

 

part 3) AMRAP 3

15 Overhead Squats 75/55

15 Burpees

Max Calorie Row

 

Rest 3:00

 

part 4) AMRAP 3

12 Overhead Squats 95/65

12 Burpees

Max Calorie Row

 

 

Performance:

"Freedom Sauce"

1) AMRAP 3

21 Overhead Squats 75/55

21 Burpees Over Barbell

Max Calorie Row

 

Rest 3:00

 

2) AMRAP 3

18 Overhead Squats 95/65

18 Burpees Over Barbell

Max Calorie Row

 

Rest 3:00

 

3) AMRAP 3

15 Overhead Squats 115/80

15 Burpees Over Barbell

Max Calorie Row

 

Rest 3:00

 

4) AMRAP 3

12 Overhead Squats 135/95

12 Burpees Over Barbell

Max Calorie Row

 

 

Competition:

1) Stamina Squats:

OTM x 12:

Odd: 3 Front Squats

Even: 6 Back Squats

use 67% of 1RM Front Squat for both

 

2) Snatch Complex:

5 Sets (building)

1 Snatch Pull

1 Hang Hang Squat Snatch

1 Hang Squat Snatch

1 Low Hang Squat Snatch

 

3) "Freedom Sauce"

1)  (95/65)

2)  (115/80)

3)  (135/95)

4)  (155/105)

 

 

 

 

 

 

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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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