FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
3 RDS
400 MT
10-BOX JUMPS
15-D/L 135/185
20-RENEGADE ROWS 20/30
400 MT
10-BOX JUMPS
15-D/L 135/185
20-RENEGADE ROWS 20/30
CrossFit WOD, September 14, 2017
THURSDAY
CrossFit Hardcore Warm-up
Metcon (Time)
TABATA WARM UP
8 RDS
20 SECS ON 10 SECS OFF
SIT UPS
AIR SQUATS
HOLLOW ROCS
COUNT TOTAL REPS
8 RDS
20 SECS ON 10 SECS OFF
SIT UPS
AIR SQUATS
HOLLOW ROCS
COUNT TOTAL REPS
REST 2 MIN
WOD
21-15-9
FRONT SQUATS 85/115
TOES TO BAR
PUSH PRESS
CrossFit WOD, September 13, 2017
WED
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP
12-HAND RELEASE PUSH UPS
200 MT RUN
24 -KB SWINGS 35/55
12-HAND RELEASE PUSH UPS
200 MT RUN
24 -KB SWINGS 35/55
CrossFit WOD, September 12, 2017
TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
2- BURPEES OVER THE BAR EVERY MIN ON THE CLOCK
50-D/L 135/185
30-POWER CLEANS 85/115
200 MT OH WALK 25/45
50-D/L 135/185
30-POWER CLEANS 85/115
200 MT OH WALK 25/45
CrossFit WOD, September 11, 2017
MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
WORK UP TO 1 REP MEDIUM/HEAVY WEIGHT
PUSH PRESS
PUSH PRESS
WOD
1 MILE
50 THURSTERS 55/75
30 PULL UPS
CrossFit WOD, September 9, 2017
SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
8 RDS
8-TOES TO BAR
8-FRONT RACK LUNGES 65/95
8- BOX JUMP OVERS
8- HANG P CLEANS
200 MT RUN
8-TOES TO BAR
8-FRONT RACK LUNGES 65/95
8- BOX JUMP OVERS
8- HANG P CLEANS
200 MT RUN