FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
GRAB A PARTNER
5X EACH 200 MT RUN(RELAY STYLE)
3 RDS
20-RENEGADE ROWS
20-STEP UPS
20-BACK RACK LUNGES
5X EACH 200 MT RUN(RELAY STYLE)
3 RDS
20-RENEGADE ROWS
20-STEP UPS
20-BACK RACK LUNGES
CrossFit WOD, October 19, 2017
THURSDAY
Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP
8-THRUSTERS 65/95
16-WALL BALLS
24-SIT UPS
8-THRUSTERS 65/95
16-WALL BALLS
24-SIT UPS
CrossFit Hardcore Warm-up
CrossFit WOD, October 18, 2017
WED
CrossFit Hardcore Warm-up
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
PUSH PRESS 85/115
BURPEES PULL UPS
POWER CLEANS
PUSH PRESS 85/115
BURPEES PULL UPS
POWER CLEANS
CrossFit WOD, October 17, 2017
TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
30-D/L 95/135
20-FRONT SQUATS
1 MILE RUN
30-D/L
20- FRONT SQUATS
20-FRONT SQUATS
1 MILE RUN
30-D/L
20- FRONT SQUATS
CrossFit WOD, October 16, 2017
MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
SNATCH COMPLEX
6 RDS
3-POWER SNATCHES 65/95
2- HANG SQUAT SNATCHES
1-OHS
15 BOX JUMPS
15 KB SWINGS 35/55
6 RDS
3-POWER SNATCHES 65/95
2- HANG SQUAT SNATCHES
1-OHS
15 BOX JUMPS
15 KB SWINGS 35/55
CrossFit WOD, October 14, 2017
SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
3 RDS
20 CLEAN & JERK 85/115
40 DUBS
3 RDS
400 MT RUN
40 SIT UPS
20 CLEAN & JERK 85/115
40 DUBS
3 RDS
400 MT RUN
40 SIT UPS