Crossfit Charlotte-Blog

Jul
12
Sunday 150712
By Arcur Ahmad


temp-post-image

Says it all.




Thruster Progression


Set 1


5 Front Squat, Singles
5 Front Squat, in sequence
5 Push Press


Set 2


5 Thrusters, Singles
5 Thrusters, in sequence


Set 3


Find working load


WOD


15 Thrusters, 95/65 lbs.
3 Rope ascents, 15'
12 Thrusters, 95/65 lbs.
2 Rope ascents, 15'
9 Thrusters, 95/65 lbs.
1 Rope ascent, 15'
Run 1 mile
9 Thrusters, 95/65 lbs.
1 Rope ascents, 15'
12 Thrusters, 95/65 lbs.
2 Rope ascents, 15'
15 Thrusters, 95/65 lbs.
3 Rope ascents, 15'


Skill and drill weakness


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


 


 

Less

Contact

Tell Us What You Think