Crossfit Charlotte-Blog

Dec
22
Tuesday WOD 151222
By Arcur Ahmad

temp-post-image

Cathy running her 200 meters.

Power clean warm up

5 jump shrug
5 elbows high and outside
5 muscle cleans

5 power cleans pos 1

5 power cleans pos 2
5 power cleans pos 3

Clean 5.3.1.1.1

ground to shoulder
70%, 80%, 90%, 95%, 100+%

WOD

3 Rounds of:

50 Hip extension
50 Sit-ups
3 Rope ascents, 15'
RX+ 5 rope ascents


hours

Monday

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7:00AM - 8:00AM

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5:30AM - 6:30AM

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9:00AM - 8:00PM

Tuesday

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9:00AM - 8:00PM

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5:30AM - 6:30AM

Wednesday

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9:00AM - 8:00PM

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5:30AM - 6:30AM

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7:00AM - 8:00AM

Thursday

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9:00AM - 7:30PM

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5:30AM - 6:30AM

Friday

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9:00AM - 7:00PM

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5:30AM - 6:30AM

Saturday

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7:00AM - 12:00PM

Sunday

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9:00AM - 12:00PM


 

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