Crossfit Charlotte-Blog

Sep
10
Friday WOD 150911
By Ken Albert Martinez

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Getting High!

In Memory to 9/11 a Hero WOD will be Saturday morning. Please come and Honor the the ones that lost their lives.

Snatch Warm Up

2 Rounds of 5 reps each:

Jump Shrug
High Pull
Muscle Snatch
Landing Position, 1/4-1/2-full drop
OHS
Sotts Press
Pass Throughs
Duck Walk

WOD

Complete the barbell complex every 90 seconds for 10 rounds:

3 Hang power snatch
2 Snatch balance
1 Squat snatch
Post the heaviest weight completed with out letting go of the bar.

After bash:

1 Hill sprint every minute, 45/25 lbs plate

10 rounds


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

-

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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