Crossfit Charlotte-Blog

Aug
11
Friday 160812 WOD
By Patricio Manayan

temp-post-image

Seth getting horizontal

BURGENER WARM-UP:

1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Snatch 1.1.1.1.1

60.65.70.75.80% 1 rep max

20 time cap

Clean and Jerk 1.1.1.1.1

60.65.70.75.80% 1 rep max

20 minute time cap

WOD

Complete as many rounds as possible in 7 minutes of:

135/95-lb. snatch, 1 rep
135/95-lb. clean and jerk, 3 reps
RX+ anything heavier.


hours

Monday

-

5:30AM - 6:30AM

-

7:00AM - 8:00AM

-

9:00AM - 8:00PM

Tuesday

-

5:30AM - 6:30AM

-

9:00AM - 8:00PM

Wednesday

-

5:30AM - 6:30AM

-

7:00AM - 8:00AM

-

9:00AM - 8:00PM

Thursday

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5:30AM - 6:30AM

-

9:00AM - 7:30PM

Friday

-

5:30AM - 6:30AM

-

9:00AM - 7:00PM

Saturday

-

7:00AM - 12:00PM

Sunday

-

9:00AM - 12:00PM


 

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