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 - 8:00PM

Tuesday

-

5:30AM - 8:00PM

Wednesday

-

5:30AM - 8:00PM

Thursday

-

5:30AM - 8:00PM

Friday

-

5:30AM - 8:00PM

Saturday

-

9:00AM - 12:00PM

Sunday

-

4:00PM - 6:00PM


 

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