Crossfit Charlotte-Blog

Jul
19
Sunday WOD 150719
By Arcur Ahmad

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Coaching!

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
*Review front squat and find working load.

WOD

Complete as many rounds in 12 minutes of:

7 Front squats, 135/95 lbs.
14 Box jumps, 24/20"

Skill/Strength

3-5 minute handstand accumulative static hold.


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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