Crossfit Charlotte-Blog

May
08
Monday 160509 WOD
By Darell Echivarre

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Ron, Taryn and Corey spend the weekend learning the methodology of CrossFit.

Back To Basics

Every athlete should be able to do 3 set of:

25 hip extensions
25 abmat sit ups

scale as needed, perform movements slow and under control

Deadlift 3.3.3.3.3

Find your 3 rep max. Suggested % of 1 rep max.

70.75.80.85.90%+
Maintain grip for all three reps

WOD

21.18.15.12.9.6.3

SDHP, 95/65 lbs.
Box jumps, 24/20"

Stretch/Hydrate


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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