TUESDAY
Metcon (Time)
5 BURPEES ON TOP OF EVERY MIN
MUST COMPLETE
65 THRUSTERS 65/95
65 KB SWINGS 35/55
MUST COMPLETE
65 THRUSTERS 65/95
65 KB SWINGS 35/55
BUY OUT
100 SIT UPS
CrossFit Hardcore Warm-up
CrossFit WOD, October 8, 2018
MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
ISABEL
30 SNATCHES 95/135
30 SNATCHES 95/135
Metcon (AMRAP – Reps)
15 MIN CAP
HOW FAR CAN YOU GO?
HOW FAR CAN YOU GO?
3 TOES TO BAR
100 MT RUN
6 TOES TO BAR
100 MT RUN
9 TOES TO BAR….
REST 2 MIN
CrossFit WOD, October 6, 2018
SATURDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
GRAB A PARTNER
24 MIN AMRAP
400 MT RUN
AS MANY ROUNDS AS POSSIBLE OF
9 HANG POWER CLEANS
7 FRONT SQUATS
5 PUSH PRESS
3 BURPEES OVER THE BAR EVERY TIME YOU DROP THE BAR
ONE PARTNER IS RUNNING WHILE THE OTHER ONE IS DOING AS MANY ROUNDS AS POSSIBLE OF BARBELL WORK.
RX 65/95
RX+ 85/115
CrossFit WOD, October 5, 2018
FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
1MILE RUN
100 MT FARMERS CARRY 35/55
1 MILE ROW
100 MT FARMERS CARRY
50/80 CALBIKE
100 MT FARMERS CARRY
100 MT FARMERS CARRY 35/55
1 MILE ROW
100 MT FARMERS CARRY
50/80 CALBIKE
100 MT FARMERS CARRY
CrossFit WOD, October 4, 2018
THURSDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP
7-POWER SNATCHES 65/95
14-KBS SWINGS 35/55
7-WALL BALLS
RUN 100 MT WITH THE BALL
RX+ 85/115
CrossFit WOD, October 3, 2018
WED
CrossFit Hardcore Warm-up
Metcon (Time)
WARM UP
2 RDS
10-GOOD MORNING (EMPTY BAR)
10-WTF
2 RDS
10-GOOD MORNING (EMPTY BAR)
10-WTF
4 RDS
12DB SETP UPS OVER 20/30
16-D/L 135/185
40-SIT UPS
100 MT OH WALK WITH PLATE 25/45