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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