Metcon Monday (Crossfit/1Team)

CrossFit 1Force – Crossfit The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles*95 lb for ladies! Metcon (AMRAP – Reps) Partner Workout 6 min amrap No Pushup...

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Sunday Endurance

CrossFit 1Force – CrossFit Endurance Metcon (Time) Partner Workout For time 400m Sled Drag/Sled Push @ tough weight 400m Farmers Walk (70/53) 1 mile run *Alternate every 200m 400m Farmers Walk 400m Sled Drag/Sled Push *Alternate Drag or Farmers Walk however you...

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Crossfit Sunday

CrossFit 1Force – Crossfit Metcon (AMRAP – Rounds and Reps) 30 min amrap @ low effort (*think 70% effort) 400m run 5/3 Strict Chinups 10 Box Jumps (24/20) *step down 15 Ball Slams (30/15) 20 Hollow Rocks *This is a recovery to get ready for Monday. We...

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1Team Saturday

CrossFit 1Force – 1Team Training Double KB Clean (5) *PowerA. Double KB Power Cleans x 5 reps into Double KB Front Rack Reverse Lunge Steps per side x 3-4 sets DB Death March (40 ft) B.1 DB Death March Steps 3 x 40 ft B.2 1-arm Lateral Sled Drag 3 x 40 ft per...

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Crossfit Saturday

CrossFit 1Force – Crossfit Back Squat (1) Primer Work: 1-arm Farmer Hold High Stepups (24 in box) 2 x 6 reps per side (Moderate) Banded Lateral Plate Push 2 x 30 ft per side (Band above knees) D-Ball or Stone Hold Squats 2 x 5 reps @ 33×1 tempo (Moderate) +...

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1Team Friday

CrossFit 1Force – 1Team Training Snatch (1) A. Snatch up to 93% quickly for a single; drop back down to 83% 2 x 3 singles Deadstop BS (2) *Use safety bars and below parallelB. Deadstop BS up to a tough double in 10 mins DB Stepups (5 reps per side) C. DB...

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It’s everything.

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