SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
5 RDS
10-POWER SNATCH 65/95
10-POWER CLEANS
40-DUBS
400 MT RUN
RX + 85/115
10-POWER SNATCH 65/95
10-POWER CLEANS
40-DUBS
400 MT RUN
RX + 85/115
CrossFit WOD, September 21, 2018
FRIDAY
Metcon (Time)
TGIF!!
3 RDS
200 MT RUN
12-THRUSTERS 65/95
24 RENEGADE ROWS
200 MT RUN
12 PUSH PRESS
24 DB SQUAT CLEANSV20/30
AFTER THE WOD TEAMS OF 3
3000 MT ROW (SWITCH EVERY 200 MT ( RELAY STYLE)
CrossFit Hardcore Warm-up
CrossFit WOD, September 20, 2018
THURSDAY
CrossFit Hardcore Warm-up
Metcon (Time)
6ROUNDS
20-SIT UPS
10-BOX JUMPS
20-V-UPs
10-FRONT RACK LUNGES 55/75
20- HOLLOW ROCKS
10-WALL BALLS
CrossFit WOD, September 19, 2018
WED
CrossFit Hardcore Warm-up
Metcon (Time)
3 RDS
5-HANG POWER SNATCHES 95/135
10-PULL UPS
15-KB SWINGS 55/70
800 MT RUN
5-HANG POWER SNATCHES 95/135
10-PULL UPS
15-KB SWINGS 55/70
800 MT RUN
RX+ 5 BAR MU INSTEAD OF PULL UPS
CrossFit WOD, September 18, 2018
TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
WARM UP
10 CAL BIKE ARMS ONLY
10 CAL BIKE LEGS ONLY
50 SINGLES
10 CAL BIKE ARMS ONLY
10 CAL BIKE LEGS ONLY
50 SINGLES
21-18-15-12-9-6-3
BURPEES
FRONT SQUATS 65/95
SDLHP
20 DUBS EVERY TIME YOU DROP / PUT THE BAR DOWN (NO RACKING ALLOWED)
RX+85/115
CrossFit WOD, September 17, 2018
MONDAY
CrossFit Hardcore Warm-up
Metcon (Weight)
CLEAN COMPLEX X 2 TOTAL OF 6 ROUNDS
EVERY 2 MIN ON THE CLOCK
CHALLENGE YOURSELF AND ADD WEIGHT EVERY TIME!
STARTING WEIGHT RX65/95
RX+ 95/135
3-POWER CLEAN
2-HANG POWER CLEAN
1-SQUAT CLEAN
1-PUSH JERK
3-POWER CLEAN
2-HANG POWER CLEAN
1-SQUAT CLEAN
1-PUSH JERK
3-POWER CLEAN
2-HANG POWER CLEAN
1- SQUAT CLEAN
1-SPLIT JERK
GOAL = DO NOT DROP THE BAR
Metcon (Time)
5 MIN CAP
400 MT FARMER CARRY 35/55 DB OR KB
RX+ 55/70
400 MT FARMER CARRY 35/55 DB OR KB
RX+ 55/70
SPRINTS!
4X 200 MT RUN ON 1:45
4X 100 MT RUN ON 1:30
4X 50 MT ON 30 SEC