Monday 07.01.2020

Fitness

Back Squat Waves

Set 1: 4 Reps @ 83%

Set 2: 3 Reps @ 89%

Set 3: 2 Reps @ 95%

 

Set 4: 4 Reps @ 89%

Set 5: 3 Reps @ 95%

Set 6: 2 Reps @ 101%

 

 

Set 7: 4 Reps @ 95%

Set 8: 3 Reps @ 101%

Set 9: 2 Reps @ 107%

 

 

"Grim Reaper"

AMRAP 5:

21-15-9

Overhead Squat (75/45)

Leg Raises

 

Rest 5 Minutes

 

AMRAP 5:

15-12-9

Thrusters (75/45)

Pull-ups

 

 

 

Performance/Competition

Back Squat Waves

Set 1: 4 Reps @ 83%

Set 2: 3 Reps @ 89%

Set 3: 2 Reps @ 95%

 

Set 4: 4 Reps @ 89%

Set 5: 3 Reps @ 95%

Set 6: 2 Reps @ 101%

 

 

Set 7: 4 Reps @ 95%

Set 8: 3 Reps @ 101%

Set 9: 2 Reps @ 107%

 

 

"Grim Reaper"

AMRAP 5:

21-15-9

Overhead Squat (95/65)

Toes to Bar

 

Rest 5 Minutes

 

AMRAP 5:

15-12-9

Thrusters (95/65)

Chest-to-Bar Pull-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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