MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
4 RDS
400 MT RUN
20 SQUAT CLEANS 65/95
20 RENEGADE ROWS 20/30
20- HOLLOW ROCKS
400 MT RUN
20 SQUAT CLEANS 65/95
20 RENEGADE ROWS 20/30
20- HOLLOW ROCKS
CrossFit WOD, January 27, 2018
SATURDAY
Metcon (Time)
PARTNER WOD
100 POWER CLEANS 65/95
100 SDLHP
100 KB SWINGS
300 DUBS
RUN 1 MILE
100 POWER CLEANS 65/95
100 SDLHP
100 KB SWINGS
300 DUBS
RUN 1 MILE
CrossFit Hardcore Warm-up
CrossFit WOD, January 26, 2018
FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
20 MIN AMRAP
12 FRONT RACK LUNGES 55/75
200 MT RUN
24SIT UPS
12 FRONT RACK LUNGES 55/75
200 MT RUN
24SIT UPS
CrossFit WOD, January 25, 2018
THURSDAY
CrossFit Hardcore Warm-up
Metcon (Time)
3-6-9-12-15-18
FRONT SQUATS 105/155
PULL UPS( EVERY TIME YOU COME OFF THE BAR RUN 100 MT)
BOX JUMPS
FRONT SQUATS 105/155
PULL UPS( EVERY TIME YOU COME OFF THE BAR RUN 100 MT)
BOX JUMPS
CrossFit WOD, January 24, 2018
WED
CrossFit Hardcore Warm-up
Metcon (Time)
BUY IN
5 WALL WALKS
5 WALL WALKS
5 RDS
20 STOH 65/95
10 TOES TO BAR
200 MT RUN
BUY OUT 5 WALL WALKS
CrossFit WOD, January 23, 2018
TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
40-30-20-10
D/L 95/135
DUBS
BURPEES OVER THE BAR
D/L 95/135
DUBS
BURPEES OVER THE BAR