Crossfit Charlotte-Blog

Mar
31
Friday 160401 WOD
By Patricio Manayan

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Always fun to be outside.

Burgener Warm Up

Perform 2x, 5 reps each

1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land, with bar overhead. 1/4, 1/2 and full squat
5. Snatch balance
6. Hang squat snatch
5 reps each of
power snatch from position 1, 2, and 3

Power Snatch 1.1.1.1.1

Suggested % of one rep max
80%, 85%, 90%, 95%, 100+%

WOD

9-15-21 reps for time of:

Row for calories
95/65-lb. power snatches
RX+ 115/75 lbs.

Stretch/Hydrate


hours

Monday

-

5:30AM - 8:00PM

Tuesday

-

5:30AM - 8:00PM

Wednesday

-

5:30AM - 8:00PM

Thursday

-

5:30AM - 7:30PM

Friday

-

5:30AM - 7:30PM

Saturday

-

9:00AM - 12:00PM

Sunday

-

10:00AM - 12:00PM


 


 

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