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 (Squat Snatch to a Max in 7 sets)

Metcon (Time)

Monster Mash Up:

21 – 15 – 9

Box Jumps

Kettlebell Swings (70/53#)

21 – 15 – 9:

Row for Calories

Burpees over the Rower

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