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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