Crossfit Charlotte-Blog

Oct
08
Friday WOD 151009
By Ken Albert Martinez

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Go Coach!

Barbell complex warm up
With a 45/35 lbs. barbell

20 Back squats
20 Shoulder press
20 Deadlifts
20 Muscle cleans
20 Muscle snatch

WOD

For Time

Run 800 meters
50 Deadlifts, 155/105 lbs.
40 GHD sit-ups
30 Box jumps, 30/24"
20 DB push jerks, 45/30 lbs.
10 Hang power cleans, 155/105 lbs.

Stretch/Hydrate


hours

Monday

-

7:00AM - 8:00AM

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5:30AM - 6:30AM

-

9:00AM - 8:00PM

Tuesday

-

9:00AM - 8:00PM

-

5:30AM - 6:30AM

Wednesday

-

9:00AM - 8:00PM

-

5:30AM - 6:30AM

-

7:00AM - 8:00AM

Thursday

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9:00AM - 7:30PM

-

5:30AM - 6:30AM

Friday

-

9:00AM - 7:00PM

-

5:30AM - 6:30AM

Saturday

-

7:00AM - 12:00PM

Sunday

-

9:00AM - 12:00PM


 

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