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