by CrossFit HardCharger – CrossFit
Warm Up
(Pre Hab)
A.) 3X30 Banded Good Morning
3X30 Banded Pull Apart
3X10 Banded External Rotation
B.) 15 GHD Sit Up
15 Hip Extenion
Slow 200 M Jog
C.) (Empty Barbell)
5 Strict Press
5 Good Morning
5 Back Squat
5 Stiff Leg Deads
–Repeat–
Strength
Deadlift (5 @ 65%, 5 @75%, MAX REPS @ 85%)
Assistance Work
Double Russian KB Swings (3×10 reps for maximum load)
Assistance Work
Single Arm KB Front Squat (Stay Very light here)
3X12 (6 per arm)
WOD
Metcon (AMRAP – Reps)
AMRAP 10
1 Clean + Jerk
20 Double Under
2 Clean +Jerk
20 Double Under
3 Clean + Jerk
20 Double Under
4……etc.
Continue with this sequence for the entire 10 minutes.
Rx Weights: 115/75
Rx +: 135/95
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