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

-

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


 


 

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