WED CrossFit Hardcore Warm-up Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees Run 400m 20 Chest-To-Bar Pull-ups Run 400m

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) 5 MIN STRERTCHING WARM UP 200 MT JOG 5 FRONT S W EMPTY BAR 5 STRICT PRESS WOD 5 RDS 5 POWER CLEANS 5 FRONT SQUATS 5 PUSH JERK 10 BURPEES OVER THE BAR RX

MONDAY CrossFit Hardcore Warm-up Metcon (Time) SNATCH COMPLEX FIRST WOD 2 RDS 12 SQUAT SNATCHES 65/95 12 TOES TO BAR 400 MT RUN 2 RDS 12 POWER SNATCHES 85/115 12 TOES TO BAR 400 MT RUN SNATCH COMPLEX (1)

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) 3-6-9-12-9-6-3 SQUAT CLEANS 85/115 BOX JUMP OVERS PUSH PRESS RD 1,3,5 &7=RUN 400 MT RD 2,4,6 =50MT OH WALK WITH PLATE 25/45

FRIDAY CrossFit Hardcore Warm-up Metcon (Time) 3 RDS 3 BAR MU( 3 PULL UPS 3 RING DIPS) 12 THRUSTERS RX65/95 RX+95/135 REST 2 MIN 3 RDS 6 BURPEES 12 WALL BALLS ROW 800 MT AFTER

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) 5 MIN STRETCHING 3 MIN SNATCH PROGRESSION WOD BUY IN 3 WALL WALKS 4 RDS 10- HANG POWER SNATCH65/95 40 SIT UPS 200 MT RUN BUY OUT 3 WALL WALKS Metcon (Time)