WED
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP
200 MT
10 SQUAT SNATCHES 65/95
10 WALL BALLS
1 ROPE CLIMB
200 MT
10 SQUAT SNATCHES 65/95
10 WALL BALLS
1 ROPE CLIMB
CrossFit WOD, February 6, 2018
TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
5RDS
15-D/L 135/185
30 DUBS
15 PULL UPS
15-D/L 135/185
30 DUBS
15 PULL UPS
CrossFit WOD, February 5, 2018
MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
EMOM FOR 10 MIN
ODD RDS
20 KB SWINGS 35/55 ( MUST HOLd KB after reps completed until the end of the min)
EVEN RDS
10 FRONT SQUATS
Rx+ 95/135
Rx 65/95
Challenge yourself!
Add weight each round!
Rest 2 mins
1 mile run
100 sit ups
50 push ups
CrossFit WOD, February 3, 2018
SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
7 RDS
7 OHS 65/95
7 DB THRUSTERS 20/30
7 TOES TO BAR
7 BURPEES OVER THE BAR
200 MT RUN
7 OHS 65/95
7 DB THRUSTERS 20/30
7 TOES TO BAR
7 BURPEES OVER THE BAR
200 MT RUN
CrossFit WOD, February 2, 2018
FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
4- RDS
10-CLEAN & JERK 85/115
15 WALL BALLS
20-KB SWINGS 35/55
SUICIDE RUN
10-CLEAN & JERK 85/115
15 WALL BALLS
20-KB SWINGS 35/55
SUICIDE RUN
CrossFit WOD, February 1, 2018
THURSDAY
CrossFit Hardcore Warm-up
Metcon (Time)
3 RDS
6 BAR MU (6PULL UPS +6PUSH UPS)
12- D/L 155/225
18- BOX JUMPS
24 DUBS
6 BAR MU (6PULL UPS +6PUSH UPS)
12- D/L 155/225
18- BOX JUMPS
24 DUBS