THURSDAY
CrossFit Hardcore Warm-up
Metcon (Time)
5 RDS
12- STEP UPS 55/75
12- BURPEES
1- ROPE CLIMB
12- STEP UPS 55/75
12- BURPEES
1- ROPE CLIMB
CrossFit WOD, June 7, 2017
WED
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
10 MIN AMRAP
200 MT RUN
10 PULL UPS
200 MT RUN
10 PULL UPS
Metcon (AMRAP – Rounds and Reps)
10 MIN AMRAP
10 KB SWINGS 55/70
200 MT RUN
10 KB SWINGS 55/70
200 MT RUN
CrossFit WOD, June 6, 2017
TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
8 RDS
8 THRUSTERS 65/95
8 FRONT RACK LUNGES TOTAL
16 HAND RELEASE PUSH UPS
8 THRUSTERS 65/95
8 FRONT RACK LUNGES TOTAL
16 HAND RELEASE PUSH UPS
CrossFit WOD, June 5, 2017
MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
20- POWER CLEANS 95/135
20- SHOULDER TO OVER HEAD
20- HOLLOW ROCKS
15 POWER CLEANS
15 STOH
15 HOLLOW ROCKS
10 POWER CLEANS
10 STOH
10 HOLLOW ROCKS
1 MILE RUN
20- SHOULDER TO OVER HEAD
20- HOLLOW ROCKS
15 POWER CLEANS
15 STOH
15 HOLLOW ROCKS
10 POWER CLEANS
10 STOH
10 HOLLOW ROCKS
1 MILE RUN
CrossFit WOD, June 12, 2017
MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
CASH IN
50 SIT UPS
50 SIT UPS
50 THRUSTERS 35/45
400 MT RUN
40 THRUSTERS 65/95
400 MT RUN
50PUSH PRESS 65/95
200 MT RUN
40 FRONT SQUATS 35/45
200 MT RUN
CASH OUT 50 SIT UPS
CrossFit WOD, June 3, 2017
GRAB A PARTNER! SATURDAY
Metcon (Time)
PARTNER WOD
3 RDS EACH (RELAY STYLE)
PARTNER 1-RUN 100 MT
PARTNER 2- 15 AIR SQUATS
3 RDS EACH (RELAY STYLE)
PARTNER 1-RUN 100 MT
PARTNER 2- 15 AIR SQUATS
THEN
80- POWER SNATCHES 65/95
80- BACK SQUATS
400 MT RUN TOGETHER
40-BURPEES OVER PARTNER
40-TOES TO BAR
400 MT RUN TOGETHER
CrossFit Hardcore Warm-up