CrossFit HardCharger – CrossFit
Warm-up
3 rounds
10 pass through
10 Overhead squats
10 Good Mornings
10 Push Ups
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)
Snatch Balance (5×1)
Metcon (Time)
7 Rounds for time:
10 Toes to Bar
20 Wall Ball 20/14#
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