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
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