CrossFit HardCharger – CrossFit


“Your workouts aren’t painful. What you’re experiencing is just discomfort and you can handle high levels of discomfort for very long periods of time.” – Coach Ben Bergeron

Warm Up

A.) 3 Rounds NOT FOR TIME

15 GHD or ABMAT Sit Ups

15 Banded Good Morning

15: HS Hold

B.) Tabata Mountain Climbers 20:on 10:0ff

C.) 50 PVC Oh Squats

Strength

Strict Press (5 Sets to work up to max set of 2 reps)

Skill Work

Power Clean (3 Touch and Go PC on the minute. )

Use a weight here that you can easily work on form with. Use this for speed under the bar.

WOD

Metcon (Time)

3 Rounds for Time:

60 Double Unders

15 Burpee Box Jump Overs 24/20

Extra Skill/Accessory Work

A.) 75 Band Pull Aparts

B.) 3 Minute Slow bike at Z1

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