The Big Empty

CrossFit HardCharger – CrossFit

Warm-up

Warm Up:

Run 400 meters then…2 Rounds of:

20 band pull aparts

20 Pass throughs

10 Slow and controlled Wall Squats close as possible

Skill:

-With empty barbell for 5 Minutes work snatch positions and speed, and

10 min clean and Jerk technique and

footwork

Snatch (Snatch 5 sets to a max )

Clean and Jerk (Clean and Jerk 5 sets to a max)

Clean Pull (Clean Pull 3×4@105%)

5k Row (Time)

Max Effort 5k Row

Extra Skill/Accessory Work

Ab Wheel roll outs 50,40,30,20,10 reps