SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
4 ROUNDS
12-CLUSTERS 65/95
14 DB POWER SNATCH (ALTERNATING) 20/30
16 KB SWINGS 35/55
400 MT RUN
12-CLUSTERS 65/95
14 DB POWER SNATCH (ALTERNATING) 20/30
16 KB SWINGS 35/55
400 MT RUN
CrossFit WOD, August 31, 2018
FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
PARTNER WOD
30 SYNCHRONIZED BAR FACING BURPEES OVER THE BAR
60 D/L 135/185
90 PULL UPS
1200 ROW
200 MT WALKING LUNGES/ F . CARRY 35/55 DB OR KB( WHILE ONE PARTNER LUNGE THE OTHER CARRY SWITCH WHENEVER….
CrossFit WOD, August 30, 2018
THURSDAY
CrossFit Hardcore Warm-up
POWER CLEANS (1)
WORK UP TO A MEDIUM/HEAVY WEIGHT
Metcon (Time)
INDIAN RUN TO THE BRIDGE AND BACK
MAXIMUM OF 6 OR 7 PEOPLE
REST 2 MIN
MAXIMUM OF 6 OR 7 PEOPLE
REST 2 MIN
21-15-9
BOX JUMPS
POWER CLEANS 95/135
CrossFit WOD, August 29, 2018
WED
CrossFit Hardcore Warm-up
Metcon (Time)
3 ROUNDS
200 MT RUN
10- POWER SNATCHES 85/115
20 WALL BALLS
200 MT RUN
5 SQUAT SNATCHES
20 AIR SQUATS
CrossFit WOD, August 28, 2018
TUESDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds)
E.M.O.M
10 FRONT SQUATS 85/115
5 BURPEES
10 FRONT SQUATS 85/115
5 BURPEES
REST 2 MIN
Metcon (AMRAP – Rounds and Reps)
14 MIN AMRAP
12-HANG POWER CLEANS 85/115
9- TOES TO BAR
6- PUSH UPS
12-HANG POWER CLEANS 85/115
9- TOES TO BAR
6- PUSH UPS
CrossFit WOD, August 27, 2018
MONDAY
Metcon (Time)
5 RDS
15 SDLHP 65/95
20 DB PUSH PRESS ALTERNATING ARMS 20/30
20 HOLLOW ROCKS
200 MT RUN
15 SDLHP 65/95
20 DB PUSH PRESS ALTERNATING ARMS 20/30
20 HOLLOW ROCKS
200 MT RUN
CrossFit Hardcore Warm-up