WED
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP
10-D/L 105/155
10-D.B. POWER SNATCH 20/30
10 BURPEE OVER D.B
200 MT RUN
10-D/L 105/155
10-D.B. POWER SNATCH 20/30
10 BURPEE OVER D.B
200 MT RUN
CrossFit WOD, February 13, 2018
TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
5RDS
4 WALK THE FLOOR + 3 HR PUSH UPS
8 CLEAN & JERK 85/115
24 SIT UPS
4 WALK THE FLOOR + 3 HR PUSH UPS
8 CLEAN & JERK 85/115
24 SIT UPS
CrossFit WOD, February 12, 2018
MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
BUY IN
100 MT WALKING LUNGES
4 RDS
5 MAN MAKERS 20/30
10- PULL UPS
20 BACK SQUATS 65/95
200 MT RUN
100 MT WALKING LUNGES
4 RDS
5 MAN MAKERS 20/30
10- PULL UPS
20 BACK SQUATS 65/95
200 MT RUN
CrossFit WOD, February 10, 2018
SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
5 RDS
20 SDLHP 65/95
10 HANG SQUAT SNATCHES
100 MT WALK WITH PLATE OVER HEAD 25/45
200 MT RUN
20 SDLHP 65/95
10 HANG SQUAT SNATCHES
100 MT WALK WITH PLATE OVER HEAD 25/45
200 MT RUN
CrossFit WOD, February 9, 2018
FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
21-15-9
HSPU
TOES TO BAR
OHS
400 MT RUN AFTER EACH RD
HSPU
TOES TO BAR
OHS
400 MT RUN AFTER EACH RD
CrossFit WOD, February 8, 2018
THURSDAY
CrossFit Hardcore Warm-up
Metcon (Time)
21-18-15-12-9-6-3
HANG POWER CLEANS 85/115
BURPEE OVER THE BAR
BOX JUMPS
HANG POWER CLEANS 85/115
BURPEE OVER THE BAR
BOX JUMPS