TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
LAST WEEK OF MURPH PREP
1 MILE RUN
25 PULL UPS
50 PUSH UPS
100 AIR SQUATS
1 MILE RUN
CrossFit WOD, May 14, 2018
MONDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
10-15 MIN
2-2-2-1-1-1
0HS
2-2-2-1-1-1
0HS
20 MIN AMRAP
12 OHS 65/95
24 DUBS
12 SDLHP
CrossFit WOD, May 12, 2018
SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
4 RDS
10 TOES TO BAR
10- KB SWINGS 35/55
20 HANG POWER CLEANS 65/95
20 THRUSTERS
400 MT RUN
RX+ 55/70 KB
85/115
10 TOES TO BAR
10- KB SWINGS 35/55
20 HANG POWER CLEANS 65/95
20 THRUSTERS
400 MT RUN
RX+ 55/70 KB
85/115
CrossFit WOD, May 11, 2018
FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
RX +
4 RDS
3 SQUATS SNATCHES 105/155
6 BAR MU
12 CAL ROW
4 RDS
3 SQUATS SNATCHES 105/155
6 BAR MU
12 CAL ROW
RX
4 RDS
3 SNATCHES 80/135
6 DIPS STATION OR RING DIPS BOTH RX
200 MT RUN
AFTER WOD
WORK ON YOUR GOAT FOR 10MIN
CrossFit WOD, May 10, 2018
THURSDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
18 MIN AMRAP
14 FRONT RACK LUNGES
7 BURPEES OVER THE BAR
7 V-UPS
14 FRONT RACK LUNGES
7 BURPEES OVER THE BAR
7 V-UPS
AFTTER THE WOD
TEAMS OF 3 RELAY STYLE
AS FAST AS YOU CAN
10/15 CAL BIKE
5 X EACH
CrossFit WOD, May 9, 2018
WED
CrossFit Hardcore Warm-up
Metcon (Time)
40-30-20-10
AB MAT SIT UPS
DUBS
AB MAT SIT UPS
DUBS
5-10-15-20
POWER CLEANS
BOX JUMPS
65/95 RX
85/115 RX+