Crossfit Charlotte-Blog

Oct
04
Monday WOD 151005
By Ken Albert Martinez

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Howie back in the gym!

CrossFit Warm Up

Run 400 meters
Sampson stretch
15 squats
15 hip extensions
15 sit-ups
15 push-ups
15 pull-ups
5 HSPU or 30 second static hold.

Clean and Jerk Warm Up

3 Rounds of, 45/35 lbs. BB

7 Deadlifts
7 Muscle cleans
7 Push jerks

WOD

20 Minute AMRAP of:

1 Round of Cindy
1 Clean and Jerk, 135/95 lbs.
1 Round of Cindy
2 Clean and Jerk, 135/95 lbs.
1 Round of Cindy
3 Clean and Jerk, 135/95 lbs.

Continue to add 1 clean and jerk per round.
Score total reps of clean and jerks
Rx+ 155/105 lbs.

Stretch/Hydrate


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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