TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
MURPH PREP
BUY IN 800 MT
10-9-8-7-6-5-4-3-2-1
PULL UPS
PUSH UPS
20 AIR SQUATS EVERY RD
BUY OUT 800 MT RUN
CrossFit WOD, May 7, 2018
MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
HAPPY MONDAY
5-10 MINS
SKILL WORK
HSPU
HAND STAND WALK
5RDS
12 D/L
9 HANG POWER CLEAN
6 FRONT SQUATS
3 PUSH JERK
200 MT AFTER EACH ROUND
RX 85/115
RX+105/155
CrossFit WOD, May 5, 2018
SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
5 RDS
5-HANG SQUAT SNATCHES 85/115
10-BURPEES
15-WALL BALLS
400 MT RUN
5-HANG SQUAT SNATCHES 85/115
10-BURPEES
15-WALL BALLS
400 MT RUN
CrossFit WOD, May 4, 2018
FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
18-15-12-9-6-3
POWER CLEANS 65/95
EVIL WHEEL
BOX JUMPS
POWER CLEANS 65/95
EVIL WHEEL
BOX JUMPS
1- ROPE CLIMB AFTER EVERY RD
CrossFit WOD, May 3, 2018
THURSDAY
CrossFit Hardcore Warm-up
Metcon (Time)
NANCY
5 RDS
400 MT RUN
15 OHS 65/95
5 RDS
400 MT RUN
15 OHS 65/95
RX+ 95/135
CrossFit WOD, May 2, 2018
WED
CrossFit Hardcore Warm-up
Metcon (Time)
BUY IN 400 MT FARMERS CARRY 35/55 ( USE KB OR DB)
100 DUBS
20 STEP UPS 55/75
20 SDLHP
50 DUBS
20 STEP UPS
20 SDLHP
25 DUBS
20 STEP UPS
20 SDLHP
200 MT FARMERS CARRY 35/55