MONDAY
CrossFit Hardcore Warm-up
Push Jerk (WORK UP TO A MEDIUM/HEAVY 1 REP PUSH OR SPLIT JERK)
Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP
10- P CLEAN & JERK85/115
200 MT RUN
20-SIT UPS
10- P CLEAN & JERK85/115
200 MT RUN
20-SIT UPS
CrossFit WOD, August 12, 2017
SATURDAY
Metcon (Time)
1-MILE RUN
1-2-3-4-5-6-7-8-9-10
D/L 135/185
Burpees over the bar
1-2-3-4-5-6-7-8-9-10
D/L 135/185
Burpees over the bar
10-9-8-7-6-5-4-3-2-1
Pull ups
Back squats 95/135
CrossFit Hardcore Warm-up
CrossFit WOD, August 11, 2017
FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
3 RDS
400 MT RUN
20-STEP UPS 55/75
20-V-UPS
20-WALL BALLS
50 MT FARMER CARRY 35/55
400 MT RUN
20-STEP UPS 55/75
20-V-UPS
20-WALL BALLS
50 MT FARMER CARRY 35/55
CrossFit WOD, August 10, 2017
THURSDAY
CrossFit Hardcore Warm-up
Metcon (Time)
21-18-15-12-9
HANG SQUAT CLEANS65/95
TOES TO BAR
HAND RELEASE PUSH UPS
HANG SQUAT CLEANS65/95
TOES TO BAR
HAND RELEASE PUSH UPS
CrossFit WOD, August 9, 2017
WED
CrossFit Hardcore Warm-up
Metcon (Time)
1RD
20 STRICT PRESS 65/95
80 DUBS
20 STRICT PRESS 65/95
80 DUBS
2RDS
15 PUSH PRESS 85/115
30 SIT UPS
3 RDS
10 PUSH JERKS 95/135
400 MT RUN
CrossFit WOD, August 8, 2017
TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
WARM UP
TEAMS OF 3 ROW / BIKE RELAY
180 CAL PER TEAM AFAS
TEAMS OF 3 ROW / BIKE RELAY
180 CAL PER TEAM AFAS
WOD
3RDS
20-SDLHP 65/95
20-D.B POWER SNATCHES 20/30 TOTAL
20-FRONT RACK LUNGES TOTAL
1 ROPE CLIMB AFTER EACH RD