MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
4RDS
15-FRONT SQUATS 65/95
30-SIT UPS
100 MT FARMERS CARRY 35/55 KB OR DB
400 MT RUN
1ROPE CLIMB
15-FRONT SQUATS 65/95
30-SIT UPS
100 MT FARMERS CARRY 35/55 KB OR DB
400 MT RUN
1ROPE CLIMB
CrossFit WOD, March 10, 2018
SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
8RDS
8 PULL UPS
8KB SWINGS 35/55
8HANG SQUAT SNATCHES65/95
8 WALL BALLS
200 MT RUN
CrossFit WOD, March 9, 2018
FRIDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
7MIN AMRAP
7-HOLLOW ROCKS
7-V-UPS
7-TOES TO BAR
7-HOLLOW ROCKS
7-V-UPS
7-TOES TO BAR
REST 1 MIN
Metcon (AMRAP – Rounds and Reps)
7 MIN AMRAP
7 BURPEES
7POWER CLEANS65/95
REST 1 MIN
7 BURPEES
7POWER CLEANS65/95
REST 1 MIN
Metcon (Time)
1 MILE RUN
OR
1600 MT ROW
OR
OR
1600 MT ROW
OR
CrossFit WOD, March 8, 2018
18.3?
CrossFit Hardcore Warm-up
Metcon (Time)
17.5 OPEN WOD
10 RDS
9 THRUSTERS65/95
35 DUBS
10 RDS
9 THRUSTERS65/95
35 DUBS
CrossFit WOD, March 7, 2018
WED
CrossFit Hardcore Warm-up
Metcon (Time)
10-8-6-4-2-4-6-8-10
FRONT RACK LUNGES 65/95
HAND RELEASE PUSH UPS
BOX JUMP OVERS
BUY OUT
400 OH WALK W/ 25/45 PLATE
FRONT RACK LUNGES 65/95
HAND RELEASE PUSH UPS
BOX JUMP OVERS
BUY OUT
400 OH WALK W/ 25/45 PLATE
CrossFit WOD, March 6, 2018
TUESDAY
CrossFit Hardcore Warm-up
HELEN (Time)
3 RDS
400 MT RUN
21 KB SWINGS35/55
12 PULL UPS
400 MT RUN
21 KB SWINGS35/55
12 PULL UPS
LIGHT GRACE
30-CLEAN AND JERK 85/115