by CrossFit HardCharger – CrossFit
Warm Up
A.) 2 Rounds NOT FOR TIME
10 Hip Swings
10 Single Leg Toe Touches each leg
10 Lunges (per leg)
B.) 3 Rounds (standing with REALLY LIGHT DB’S)
10 Arrows
10 T’s
10 Presses
C.) Athlete Choice: 5 Minute Row, Bike, Or Ski: Increasing WATTS by 5 RPM each minute.
Strength
Strict Press (4×2 Strict Press at 5 lbs more than last week.)
Same weight across for each set
Skill Work
Power Snatch (3 T-N-G- Power Snatch on the min)
Stay light here. Focus is the work on form and speed under the bar. DO NOT GO HEAVY. This is a progression
WOD
Metcon (Time)
For Time:
500 M Row Buy In
–Then complete three rounds of–
10 Bench Press 135/95
20 ABMAT Sit Ups
30 Double Unders
500 M Row Cash Out
There is no RX + Today
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