MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
WORK UP TO 1 REP MEDIUM/HEAVY WEIGHT
PUSH PRESS
PUSH PRESS
WOD
1 MILE
50 THURSTERS 55/75
30 PULL UPS
CrossFit WOD, September 9, 2017
SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
8 RDS
8-TOES TO BAR
8-FRONT RACK LUNGES 65/95
8- BOX JUMP OVERS
8- HANG P CLEANS
200 MT RUN
8-TOES TO BAR
8-FRONT RACK LUNGES 65/95
8- BOX JUMP OVERS
8- HANG P CLEANS
200 MT RUN
CrossFit WOD, September 8, 2017
FRIDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
20MIN AMRAP
NATE
2 MU( 2 PULL UPS 2 DIPS)
4 HSPU
8 KB SWINGS 55/70
NATE
2 MU( 2 PULL UPS 2 DIPS)
4 HSPU
8 KB SWINGS 55/70
CrossFit WOD, September 7, 2017
THURSDAY
CrossFit Hardcore Warm-up
Metcon (Time)
5-RDS
5-SDLHP 85/115
10-FRONT SQUATS
15-PUSH JERKS
20-RENEGADE ROWS 20/30
5-SDLHP 85/115
10-FRONT SQUATS
15-PUSH JERKS
20-RENEGADE ROWS 20/30
CrossFit WOD, September 6, 2017
WED
CrossFit Hardcore Warm-up
Metcon (Time)
75 WALL BALLS
200 MT RUN EVERY TIME BALL DROPS(NO HOLDING ALLOWED)
4RDS
15 POWER CLEANS 65/95
15 PUSH UPS
200 MT RUN EVERY TIME BALL DROPS(NO HOLDING ALLOWED)
4RDS
15 POWER CLEANS 65/95
15 PUSH UPS
CrossFit WOD, September 5, 2017
TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
ANNIE
50-40-30-20-10
DUBS
SIT UPS
50-40-30-20-10
DUBS
SIT UPS
30 HANG POWER SNATCHES 65/95
5 BURPEES EVERY TIME BAR DROPS(NO RACKING ALLOWED)
ROW /BIKE/SKI ERG
40 CAL