Warm-up Drills
I. Row 2:00
II. 2 Rounds of
7 x Press (45/30lbs)
7 x Power Clean (45/30lbs)
7 x Front Squat (45/30lbs)
7 x Pull-ups (Deadhang)
III. Mobility
“Charlotte”
Celebrate Charlotte Chang’s birth by assaulting the three challenges below.
For time move 5,000/3,500lbs as fast as possible using the following movements for single repetition sets:
1 x Squat
1 x Bench Press
1 x Power Clean
Rest 2:00
Then…
For time
21-15-9 reps of
Knees-2-Elbows
American KB Swings (32/24)
Rest 1:00
Then…
For time
Complete 21-15-9 reps of:
GHD Sit-ups
Squat Jumps (75/55lbs)
Post scores to comments.
Charlotte
Part I
11 Rounds of
185 squat, 155 bench, 115 hang power clean
total time to complete all parts
27:14
Charlotte
Part I:
Lifted 3,750 lbs in 11 RDs + 1 of:
1 x Squat @ 155#
1 x Bench Press @ 155#
1 x Power Clean @ 135#
Part II:
Complete 21-15-9 reps of:
K2E
“American” KB Swings @ 24kg
Part III:
Complete 21-15-9 reps of:
GHD Sit-ups
Squat Jumps @ 75#
Completed all parts in 28:xx (was not functioning well enough afterwards to remember the seconds)
26:52 200/135/115
Congratulations to the Chang family!!
Charlotte:
Part I: 170/135/115 x 12 = 5040
Total Time 25:00