Crossfit Charlotte-Blog

Dec
18
Friday WOD 151218
By Arcur Ahmad

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Go Karen!

Snatch Warm Up

3 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

EMOM 1

Every minute on the minute for 10 minutes of:

Even minute: 75/55# Hang power snatch, 10 reps
Odd minute: 30 Double unders

5 minute rest

EMOM2

Every minute on the minute for 10 minutes of:

Even minute: 135/75# Bench press, 10 reps
Odd minute: 350 ft. Shuttles, 50 ft. intervals 7 times.

Stretch/Hydrate


hours

Monday

-

5:30AM - 6:30AM

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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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