CrossFit HardCharger – CrossFit
Warm-up
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 (Elbows high)
-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 building to a heavy)
Snatch (5 sets of 3 Position Snatch (High, Mid, Ground))
Extra Work
5 supersets
10 ghd sit ups
10 ghd hip extensions
Metcon (AMRAP – Rounds and Reps)
13 MIN AMRAP
13 Toes to Bar
13 American Kettle Bell Swings
13 Lateral Box Jumps Over*
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