CrossFit HardCharger – CrossFit


5 min slow Row

Crossover symmetry

2 min couch stretch

Barbell primer

5 straight leg dead lift

5 hang cleans

5 front squats

5 strict press

5 overhead squats

Squat Clean and Jerk (10 min emom 1 rep)

Metcon (AMRAP – Reps)

14 min amrap

Complete as many reps in this ascending ladder of:

Squat Clean & Jerks ( L1 = Clean & Jerk)

Muscle Ups (L2 = Pull-Ups | L1 = Ring Rows)

Note that the rep scheme is different for all 3 levels, so be sure you read the details below. Additionally, Level 3 Masters + athletes scale Chest to Bar Pull-Ups for the Muscle Ups

The athletes start standing next to their preloaded barbell. At 3,2,1 Go the athlete starts (L3 example) with 2 Squat Clean & Jerks before moving on to complete 1 Muscle Up. The athlete then returns to the bar to start the next round with 4 Squat Clean and Jerks. The pattern continues up the ladder until time expires.

Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in the standards.

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