CrossFit HardCharger – CrossFit
Warm-up
3 rounds
10 pass through
10 Overhead squats
10 Good Mornings
10 Push Ups
Aerobic Capacity
10 Minutes for Max Cals on the Rower
Skill Work
Toes to Bar 2 rounds
-5 Kip swings, 5 Knees to elbow, 5 toes to bar
Olympic Lifting Snatch Progression with empty barbell
From the high hang 2 rounds of 5 reps each:
-Dip, Stand (Make sure torso is upright)
-Dip, Drive shrug (Torso upright and speed through the hips)
-Muscle Snatch from the high hang (Fast Elbows)
-Squat Snatch from the high hang (get tall)
-Squat Snatch from the mid thigh (Pull your knees back in this position)
-Full Squat Snatch (be patient off the Floor)
Metcon (Time)
3 Rounds of…
10 Burpee Box jump 24/20”
15 Toes to bar
20 snatches 95/75
Cool Down
3 attempts for a max set of Strict HSPU
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