WED
CrossFit Hardcore Warm-up
Metcon (Time)
4RDS
400 MT RUN
10 STEP UPS 65/95
20 SIT UPS
1 ROPE CLIMB
400 MT RUN
10 STEP UPS 65/95
20 SIT UPS
1 ROPE CLIMB
CrossFit WOD, January 30, 2018
TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
HSPU
BURPEE PULL UPS
HANG POWER SNATCHES 85/115
HSPU
BURPEE PULL UPS
HANG POWER SNATCHES 85/115
CrossFit WOD, January 29, 2018
MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
4 RDS
400 MT RUN
20 SQUAT CLEANS 65/95
20 RENEGADE ROWS 20/30
20- HOLLOW ROCKS
400 MT RUN
20 SQUAT CLEANS 65/95
20 RENEGADE ROWS 20/30
20- HOLLOW ROCKS
CrossFit WOD, January 27, 2018
SATURDAY
Metcon (Time)
PARTNER WOD
100 POWER CLEANS 65/95
100 SDLHP
100 KB SWINGS
300 DUBS
RUN 1 MILE
100 POWER CLEANS 65/95
100 SDLHP
100 KB SWINGS
300 DUBS
RUN 1 MILE
CrossFit Hardcore Warm-up
CrossFit WOD, January 26, 2018
FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
20 MIN AMRAP
12 FRONT RACK LUNGES 55/75
200 MT RUN
24SIT UPS
12 FRONT RACK LUNGES 55/75
200 MT RUN
24SIT UPS
CrossFit WOD, January 25, 2018
THURSDAY
CrossFit Hardcore Warm-up
Metcon (Time)
3-6-9-12-15-18
FRONT SQUATS 105/155
PULL UPS( EVERY TIME YOU COME OFF THE BAR RUN 100 MT)
BOX JUMPS
FRONT SQUATS 105/155
PULL UPS( EVERY TIME YOU COME OFF THE BAR RUN 100 MT)
BOX JUMPS