Crossfit Charlotte-Blog

Oct
23
HAM Plan Competitor's Version
By Darell Echivarre

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There is a sample of todays HAM Plan competitor's version. If you are interested at competing at the regional and games level contact Coach Andy.

WOD

Priority 1

2 Rounds:
30 Power Snatch (95/65#)
30 Bar Facing Burpee

Priority 2

10min. EMOTM:
5 Touch & Go
Power Snatch
*Build to a heavy set of 5*
then...
10min. EMOTM:
1 Power Snatch
*Build to a heavy single*

Priority 3 Auxiliaries

2 Rounds:
*Not For Time*
50 Ab Mat Sit-Ups
40 Hip Extensions
30 GHD Sit-Ups
20 Back Extensions


hours

Monday

-

7:00AM - 8:00AM

-

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

-

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


 

Contact

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