TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
1 MIN OF ROWING MAX CAL
45 SECS BIKE MAX CAL
MAKE SURE YOU REST IN BETWEEN
8 RDS
8-SDLHP
8-BOX JUMPS
16- SIT UPS
CrossFit WOD, July 16, 2018
MONDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds)
EMOM FOR 7 MIN
4 POWER CLEANS 85/115
3 FRONT SQUATS
2 PUSH PRESS
4 POWER CLEANS 85/115
3 FRONT SQUATS
2 PUSH PRESS
REST 2 MIN
Metcon (AMRAP – Rounds and Reps)
14 MIN AMRAP
35 DUBS
11 THRUSTERS 55/75
7 PUSH UPS
35 DUBS
11 THRUSTERS 55/75
7 PUSH UPS
CrossFit WOD, July 14, 2018
SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
CAN YOU FINISH IT? HOW FAR CAN YOU GO?
26 MIN CAP TO COMPLETE
26 MIN CAP TO COMPLETE
400 MT RUN
21-15-9
HANG POWER SNATCHES 65/95
BURPEES OVER THE BAR
800 MT RUN
9-15-21
OHS
TOES TO BAR
400 MT RUN
CrossFit WOD, July 13, 2018
FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
ROW !
2400 MT IN TEAMS OF 3 (RELAY STYLE) SWITCHING EVERY 200 MT
2400 MT IN TEAMS OF 3 (RELAY STYLE) SWITCHING EVERY 200 MT
WOD
100 MT OH WALK W PLATE25/45
20 DECK SQUATS
1 ROPE CLIMB
100MT OH WAL
15 DECK SQUATS
1 ROPE CLIM
100 MT OH WALK
10 DECK SQUATS
1 ROPE CLIMB
100 MT OH WALK
5 DECK SQUATS
1 ROPE CLIMB
PLEASE DON’T DROP PLATES! BE NICE WITH EQUIP