CrossFit HardCharger – CrossFit
Warm-up
Row 500 meters then 3 rounds of
-10 Pass Through
-30 Band Pull Aparts
-10 KB Press
Bench Press (take 5 sets work up to a 3 rep max)
Hang Power Clean (5×3@70%)
Skill Work
From the high hang 1 round 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 (Elbows high)
-Hang Power Snatch from high hang
-Hang Power Snatch from mid thigh
Metcon (Time)
For time:
21,15,9 Reps of…
Power Snatch115/75lb
Ring Dip
Extra Work
3×10 Hammer Curl
3×10 Seated external rotation with DB
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