CrossFit HardCharger – CrossFit
Warm-up
Run 400 then 3 rounds of:
10 PVC Good Mornings
10 Wall Ball Light
5-10 Pull Ups
Skill Work
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)
Squat Snatch (7×1)
Metcon (Time)
For Time
1 Mile Run into “Fran”
21,15,9 Reps of
Thruster 95/65#
Pull Up
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