CrossFit HardCharger – CrossFit
Warm Up
A.) 20 GHD Sit Up
20 Hip Extension
20 Jump Lunges
–Repeat–
B.) (Empty Barbell)
10 Strict Press
10 Front Squat
10 Hang Power Clean
10 Good Morning
10 Snatch Grip Press
10 Stiff Leg Snatch Grip Deadlift
Strength
Deadlift (Set 1 @ 70%, 2 @ 80%, 3 @ 90% for max reps)
Assistance Work
3 Giant Sets
10-15 Hip Extension (heavy)
10 DB Floor Press
WOD
Metcon (Time)
For Time:
21-15-9
Hang Clean 95/65
Cal Row
Pull Up
*RX+ is 135/95 and Assault Bike Cals
Leave a Reply