WOD

CrossFit 1Force – 1Team Training

Hang Snatch (2 + 1)

A. Hang PS + Hang Snatch 2 + 1 every 2 mins x 5 sets

Metcon (No Measure)

B. Hang Snatch High Pull + Snatch High Pull 2 + 1 every 90 secs x 5 sets @ 80-90% of 1 rm Snatch

Back Squat (1 + 2 )

C. BS @ 6xx1 tempo + BS 1 + 2 every 2 mins x 5 sets

Metcon (Time)

3 rds

21 Double KB FS (53/35 lb per hand)

15 Double KB Russian Swings (53/35)

9 Deficit Hspu (6/4 in)

Or

*If you are doing comp on Saturday, look to come in move around for 45-60 mins. Hit some Moderate Double FS, Run, AB, Single unders, Bear Crawl, Row for 20-30 mins. Mobilize any problems areas for 15 mins.

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West Deptford, NJ 08066
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