Crossfit Charlotte-Blog

Aug
11
HAM Plan programming, competitor's sample
By Darell Echivarre

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WOD

3 Rounds:
Run 400m
30 Box Jumps (24/20")
20 Sumo Deadlift High Pull (115/75#)
10 Bar Muscle Ups

Auxiliaries

3 Rounds:
*Not For Time*
20 Push-Ups
30 Banded Tricep Extensions
40 Strict Shoulder Press (PVC)

HAM

OTM X 20 Min:
Odd: Deadlift 5 Reps - Holding 85% +
Even: 10-15 Burpees over the bar


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


 


 

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