CrossFit Charlotte

Warm-up: Pose running technique

WOD 9,9:45, 10:30am. O-lift 11am

3 Rounds for time

Run/row 1000 meters

50 Squats

30 Hand release push-ups

After bash: Mobility

O-Lift:

“Clean Complex”

5 Deadlift to mid-thigh

5 Clean Deadlifts (Full)

5 Clean Pulls

5 Power Cleans

5 Squat Cleans x 5rounds (Pick a weight you can complete the complex without putting the bar down)

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Community.

B-warm-up

WOD 8, 8:45, 9:30am

20 minute AMRAP of:

135/95 Clean & Jerk, 5 reps

10 Pull-ups

15 OH lunges, 45/25lbs

After bash: 10 Hill sprints

Post rounds to comments.

Hill sprint after bash.

Warm-up: 3 rounds

• 5 HSPU
• 10 Slamballs
• 15 Wt’d sit-ups

WOD

“Chief style”

3 Burpees

6 DB power cleans, 35/25lbs

9 Wallballs, 20/14 @ 10/9′ target

Afterbash: Mobility hips/hammies

L-sits with Ron and Bucky.

Warm-up: 3 rounds

10 Chest 2 bar

10 Back extentions

10 Muscle snatch

WOD 12 Minute AMRAP

21 Double unders

15 Box jumps, 24/20″

9 Kettlebell swings, 32/24kg

After bash: 2 minutes L-sit hold

Post rounds to comments.

9:30 Saturday morning, the gangs all here!

Warm-up: 3 rounds

10 OHS

10 Toes 2 bar

20 DU

WOD

Three rounds for time of:

Row 500 meters

20 GHD sit-ups

15 foot Rope climb, 2 ascents

After bash: Foam rollers

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John in a resent WOD. Strong work!

Warm-up: 3 rounds

10 Pistals

10 Ring dips

10 MB cleans

WOD

5 Rounds for time of:

Run 400 meters

15 Front squats, 135/95lbs

After bash: Skill/drill HSPU, work on modifications

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Cory is learning fast.

Skill/drill: Bench max

WOD

“Lynne”

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds.

After bash: Shoulder mobility

Sand bag squats on the hill.

Warm-up/WOD movements

WOD

100 Overhead squats, 45/35lbs

100 Ketlebell swings, 16/24kg

100 Push press, 45/35lbs

100 Double unders

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O-lift 11am

Wam-up:

“Balance Complex”
Snatch Push Press x 3, Snatch Push Press into Overhead Squat x 2, Snatch Balance x 1

WOD

“3 position snatch”

High hang 3x, mid thigh 2x, mid chin 1x. Try to hang onto the bar, 5 sets, increase wt.

Keeping track of your rounds.

Saturday WOD: 8, 8:45, 9:30am

Breakout will start again after regionals.

Competitor meeting Sunday at 12pm.

WOD

4 Rounds for time of:

Run 400 meters

21 Kettlebell SDHP, 32/24kg

30/24″ Box jumps, 12 reps

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Juan and his team mates after a WOD.

Warm-up/Wod movements

WOD

20 Calorie Row

30 Burpees on to a 45lbs plate

40 DB ground to overhead, 45/30lbs

50 Toes to bar

100′ Walking lunge, 45/25lbs

150′ Shuttle run

After bash: Turkish get-ups, 10 reps each side

Dale and Greg get some "JT".