Crossfit Charlotte-Blog

Oct
01
Sunday 161002 OPWOD

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Suffer on Saturday

9 am crossfit

3:30-5pm open gym

Warm-up

3 Rounds

Run 200 backwards
10 Clapping push-ups (plyo push-ups)
10 strict pull-ups
30 Double unders

Back Squat (3.3.3.3.3)

Suggested percentage
75-85% 1 rep max

WOD

5 Rounds

Row 300 meters
5 Power cleans, 185/125 lbs
205/135 lbs

After Bash

3 Rounds: :30 Plank, :30 Side Plank (Right), :30 Side Plank (Left), 15x V- ups


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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