WED CrossFit Hardcore Warm-up Metcon (Time) PVC PROGRESSION PASS THROUGH 200 MT ROW 2 RDS 30 SECS HAND STAND HOLD 5 OHS WITH EMPTY BAR 10-15 MIN POWER SNATCHES WORK UP TO MEDIUM /HEAVY WEIGTH) 3-3-2-2-1-1

TUESDAY CrossFit Hardcore Warm-up Metcon (Time) WARM UP 10/15 CAL BIKE 25 MT LUNGES OUTSIDE 200 MT JOG 12 STEP UPS (6 EACH LEG) WOD 4 RDS 24 FRONT RACK LUNGES 400 MT RUN 12 BOX JUMP OVERS 12 KNEES TO ELBO

MONDAY CrossFit Hardcore Warm-up Metcon (Time) WARM UP 200 MT JOG 10 STRICT PRESS 100 MT RUN 10 GOOD MORNING 2 RDS OF DT WITH EMPTY BAR WOD DOUBLE DT DT 5RDS 12 D/L 9HANG POWER CLEANS 6 PUSH JERKS 400

SATURDAY CrossFit Hardcore Warm-up Metcon (Time) WARM UP HANG FROM THE BAR FOR 30 SECS 200 MT JOG 10 FRONT SQUATS (EMPTY BAR) 10 PUSH PRESS 10 BALL SLAMS 20 CLUSTER 200 MT RUN 10 TOES TO BAR 10 KB SWINGS

FRIDAY CrossFit Hardcore Warm-up Metcon (Weight) 5 MINS SNATCH PROGRESSION EMOM FOR 7 MINS GOAL IS TO INCREASE WEIGHT EVERY RD RX 2 POWER OR SQ SNATCHES 65/95 2 CTB PULL UPS OR 1 BAR MU RX+ 2 POWER OR

THURSDAY CrossFit Hardcore Warm-up Metcon (Time) WARM UP 3 RDS 100 MT RUN 5 BACK SQUATS AND 5 STRICT PRESS WITH EMPTY BAR 5 BIKE CAL ARMS ONLY 5 BIKE CAL LEGS ONLY 5 SETS OF 5 REPS BACK SQUATS 60%- 70%