THURSDAY Metcon OPEN WOD 2012 EVENT 3 18 MIN AMRAP 15- BOX JUMPS 12-PUSH PRESS 75/115 9- TOES TO BAR CrossFit Hardcore Warm-up

WED CrossFit Hardcore Warm-up Metcon 21-15-9 FRONT RACK LUNGES BURPEE PULL UPS RUN 400 MT AFTER EACH RD 2-4-8 HSPU PISTOL SQUATS(TOTAL) 1- ROPE CLIMB AFTER EACH RD

TUESDAY CrossFit Hardcore Warm-up Metcon 4 RDS 30 DUBS 15 WALL BALLS 30 SIT UPS 15 PUSH JERKS 85/115

MONDAY Metcon 10-15 MINS TO WORK UP TO MEDIUM- HEAVY WEIGHT OF 1 REP HANG POWER CLEAN WOD RX 65/95 KB 35/55 RX + 95/135 KB 55/70 20 MIN AMRAP 10-HANG POWER CLEANS 10- KB SWINGS 200 MT RUN CrossFit Hardcore

SATURDAY CrossFit Hardcore Warm-up Metcon 3 RDS 10- POWER SNATCHES 65/95 5 OHS 200 MT RUN 30 DUBS 15- SIT UPS 200- MT RUn 10 BURPEES

FRIDAY Metcon EMOM FOR 10 MIN 1 HANG POWER CLEAN 105/155 2 FRONT SQUATS 3 JERKS 2 MIN REST Metcon CrossFit Hardcore Warm-up Metcon 8 MIN AMRAP 10 BOX JUMPS 20 AIR SQUATS