FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
20-16-10
PISTOL SQUATS
P SNATCHES 65/95
TOES TO BAR
400 MT AFTER EACH RD
PISTOL SQUATS
P SNATCHES 65/95
TOES TO BAR
400 MT AFTER EACH RD
CrossFit WOD, August 24, 2017
THURSDAY
CrossFit Hardcore Warm-up
Metcon (Time)
3 RDS
100 MT OH WALK WITH WALL BALL
20- D/L 135/185
20 KB SWINGS 35/55
20 BURPEES
100 MT OH WALK WITH WALL BALL
20- D/L 135/185
20 KB SWINGS 35/55
20 BURPEES
CrossFit WOD, August 23, 2017
WED
CrossFit Hardcore Warm-up
Metcon (Time)
4 RDS
10- SQUAT CLEANS95/135
400 MT RUN
15 -PULL UPS
20- RENEGADE ROWS 20/30
10- SQUAT CLEANS95/135
400 MT RUN
15 -PULL UPS
20- RENEGADE ROWS 20/30
CrossFit WOD, August 22, 2017
TUESDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
5 MIN AMRAP
10- V-UPS
10- HOLLOW ROCKS
20- SIT UPS
10- V-UPS
10- HOLLOW ROCKS
20- SIT UPS
Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP
10- STEP UPS 55/75
10-BOX JUMPS
20-DUBS
10- STEP UPS 55/75
10-BOX JUMPS
20-DUBS
CrossFit WOD, August 21, 2017
MONDAY
CrossFit Hardcore Warm-up
Push Press (WORK ON A MEDIUM TO HEAVY WEIGHT 1 REP PUSH PRESS)
Metcon (Time)
6 RDS
200 MT RUN
10 PUSH PRESS 85/115
15-WALL BALLS
200 MT RUN
10 PUSH PRESS 85/115
15-WALL BALLS
CrossFit WOD, August 19, 2017
SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
90 DUBS
800 MT RUN
70 SIT UPS
60-HANG POWER CLEANS 65/95
50-KB SWINGS 35/55
400 MT RUN
30 TOES TO BAR
200 MT RUN
10-BURPEES
800 MT RUN
70 SIT UPS
60-HANG POWER CLEANS 65/95
50-KB SWINGS 35/55
400 MT RUN
30 TOES TO BAR
200 MT RUN
10-BURPEES