CrossFit Charlotte

• 1RM Power Snatch

WOD

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

OR

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

After bash: Mobility

•  1RM Muscle Snatch

WOD

• 8:30/9:30 WOD
• 9am Intro class
• Uptown Throw Down 9am-noonish

• In 2:00 complete:
• 250/200m Row
• Max Reps of Deadlift, 185/125
• Rest 2:00 (or partner 2 starts round 1)
• In 2:00 complete:
• 250/200m Row
• Max Reps of Hang Power Clean, 135/95
• Rest 2:00 (or partner 2 starts round 2)
• In 2:00 complete:
• 250/200m Row
• Max Reps of Shoulder to OH, 95/65
• Time (or partner 2 starts round 3)

• WOD movements

• Row 20 Cal
• 30 Burpees on to a 45lbs plate
• 40 DB Ground to overhead, 45/30
• 50 Toes to bar
• 100ft Overhead walking lunge, 45/25lbs plate
• 200ft Sprint

After bash: 3 POS hip mobility