Crossfit Charlotte-Blog

Nov
30
Monday WOD 151130
By Arcur Ahmad



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Team Work.




Burgener Warm Up


Perform 3x, 5 reps each


1. Down and up
2. Elbows high and outside 3. Muscle snatch
4. Snatch land, with bar overhead. 1/4, 1/2 and full squat
5. Snatch drop
6. Hang power snatch


Hang Squat Snatch (3.3.3.3)


WOD


3 Rounds of:


30 Power snatch, 75/55#
30 GDH sit-ups
30 Calorie Row


Stretch/Hydrate


hours

Monday

-

5:30AM - 8:00PM

Tuesday

-

5:30AM - 8:00PM

Wednesday

-

5:30AM - 8:00PM

Thursday

-

5:30AM - 7:30PM

Friday

-

5:30AM - 7:30PM

Saturday

-

9:00AM - 12:00PM

Sunday

-

10:00AM - 12:00PM


 


 

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