FRIDAY
CrossFit Hardcore Warm-up
Metcon (Time)
3 RDS
400 MT RUN
20-STEP UPS 55/75
20-V-UPS
20-WALL BALLS
50 MT FARMER CARRY 35/55
400 MT RUN
20-STEP UPS 55/75
20-V-UPS
20-WALL BALLS
50 MT FARMER CARRY 35/55
CrossFit WOD, August 10, 2017
THURSDAY
CrossFit Hardcore Warm-up
Metcon (Time)
21-18-15-12-9
HANG SQUAT CLEANS65/95
TOES TO BAR
HAND RELEASE PUSH UPS
HANG SQUAT CLEANS65/95
TOES TO BAR
HAND RELEASE PUSH UPS
CrossFit WOD, August 9, 2017
WED
CrossFit Hardcore Warm-up
Metcon (Time)
1RD
20 STRICT PRESS 65/95
80 DUBS
20 STRICT PRESS 65/95
80 DUBS
2RDS
15 PUSH PRESS 85/115
30 SIT UPS
3 RDS
10 PUSH JERKS 95/135
400 MT RUN
CrossFit WOD, August 8, 2017
TUESDAY
CrossFit Hardcore Warm-up
Metcon (Time)
WARM UP
TEAMS OF 3 ROW / BIKE RELAY
180 CAL PER TEAM AFAS
TEAMS OF 3 ROW / BIKE RELAY
180 CAL PER TEAM AFAS
WOD
3RDS
20-SDLHP 65/95
20-D.B POWER SNATCHES 20/30 TOTAL
20-FRONT RACK LUNGES TOTAL
1 ROPE CLIMB AFTER EACH RD
CrossFit WOD, August 7, 2017
MONDAY
CrossFit Hardcore Warm-up
Front Squat (3 REPS)
Metcon (Time)
WOD
7 ROUNDS
7 FRONT SQUATS 85/115
7 BURPEES PULL UPS
7 KB SWINGS 55/70
7 BOX JUMP OVERS
200 MT RUN ON ROUND 2,4,6
7 ROUNDS
7 FRONT SQUATS 85/115
7 BURPEES PULL UPS
7 KB SWINGS 55/70
7 BOX JUMP OVERS
200 MT RUN ON ROUND 2,4,6
CrossFit WOD, August 5, 2017
SATURDAY
CrossFit Hardcore Warm-up
Metcon (Time)
Saturday
4 rds
15-Back Squats 65/95
30 Dubs
15 Wall Ball
30 hollow rocks
15 Burpees
200 mt run with ball
4 rds
15-Back Squats 65/95
30 Dubs
15 Wall Ball
30 hollow rocks
15 Burpees
200 mt run with ball
USE RACK