Crossfit Charlotte-Blog

Aug
30
Monday WOD 150831

temp-post-image

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 Part 1

Burpee + 155/105-lb. back-squat ladder

Rest 3 minutes

Rx+185/125 lbs.
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder to comments.

WOD Part 2

Burpee + 95/65-lb. shoulder-press ladder

Rest 3 minutes

Rx+ 115/75 lbs.
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder to comments.

WOD Part 3

Burpee + 205/135-lb. deadlift ladder

Rx+ 245/165 lbs.
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder to comments.

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


 

Contact

Tell Us What You Think