FRIDAY
CrossFit Hardcore Warm-up
Metcon (Weight)
5 MINS
SNATCH PROGRESSION
SNATCH PROGRESSION
EMOM FOR 7 MINS
GOAL IS TO INCREASE WEIGHT EVERY RD
RX
2 POWER OR SQ SNATCHES 65/95
2 CTB PULL UPS OR 1 BAR MU
RX+
2 POWER OR SQ SNATCHES 95/135
2 RING MU
REST 2 MINS AFTER EVERY WOD
SCORE= WEIGHT YOU FINISHED YOUR LAST RD
Metcon (Calories)
RUN/ROW
5 MIN CAP
400 MT RUN ,ROW AS MANY CAL AS YOU CAN WITH TIME REMAINING
5 MIN CAP
400 MT RUN ,ROW AS MANY CAL AS YOU CAN WITH TIME REMAINING
SCORE= TOTAL CAL
Metcon (AMRAP – Reps)
RUN/HOLLOW ROCKS
5 MIN CAP
400MT RUN . AS MANY HOLLOW ROCKS AS YOU CAN WITH TIME REMAINING
5 MIN CAP
400MT RUN . AS MANY HOLLOW ROCKS AS YOU CAN WITH TIME REMAINING
SCORE= TOTAL HOLLOW ROCKS