Crossfit Charlotte-Blog

Jun
01
Thursday 160602 WOD

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CTA

Burgener Warm-up

BURGENER WARM-UP:

1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

WOD EMOM

Every minute on the minute for 10 minutes

Even: 15 power snatch, 75/55 lbs.
Odd: 15/10 box jumps, 20"
To RX the EMOM use must complete all 150 reps at the prescribed wt. and height.

Rest 5 minutes

WOD AMRAP

Complete as many rounds and reps in 10 minutes of:

50 Double unders
135/95 pound back squat, 10 reps
*can sub 200m run for DU


hours

Monday

-

5:30AM - 6:30AM

-

7:00AM - 8:00AM

-

9:00AM - 8:00PM

Tuesday

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5:30AM - 6:30AM

-

9:00AM - 8:00PM

Wednesday

-

5:30AM - 6:30AM

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7:00AM - 8:00AM

-

9:00AM - 8:00PM

Thursday

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5:30AM - 6:30AM

-

9:00AM - 7:30PM

Friday

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5:30AM - 6:30AM

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9:00AM - 7:00PM

Saturday

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7:00AM - 12:00PM

Sunday

-

9:00AM - 12:00PM


 

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