WOD

1Team Saturday

CrossFit 1Force – 1Team Training Power Clean (3) A. PC (Off low blocks) 2 x 4 singles @ 60%, 3 x 3 singles @ 70-80% B.1 KB Windmills x 8 reps per side x 4 sets B.2 ¼ TGU x 10 reps per side x 4 sets B.3 Side Plank (Reach throughs) 4 x 15 reps per side...

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Crossfit Saturday

CrossFit 1Force – Crossfit Push Press (5 reps (Behind the neck)) A. BTN PP 3 x 5 reps * 1 set every 90 secs (Light and Position focus) B. PJ 3 x 4 reps *1 set every 2 mins (nothing over 75%) Push Jerk (4) Metcon (AMRAP – Rounds and Reps) Partner...

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1Team Friday

CrossFit 1Force – 1Team Training Snatch (1 + 1 + 1 + 1) A. Snatch Pull + Hang Snatch + Snatch Pull + Snatch (not tng) up to 80-85% for 2 sets Snatch Grip Deadlift (6) B. Supinated Grip Snatch DL 2.2.2. X 3 sets rest 15 secs betw doubles and then rest as...

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Crossfit Friday

CrossFit 1Force – Crossfit Close Grip Bench Press (6) 4 sets each of the following: Alternate movements every 90 secs: Close Grip Bench Press x 6 reps *nothing over 75% DB Incline Chest Supported Rows x 8 reps DB Incline Chest Supported Rows (8) *Elevate...

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Crossfit Thursday

CrossFit 1Force – Crossfit Sumo Deadlift (5) A. Sumo DL 4 x 5 reps @ 70-75% of 1 rm DL (Not tng and reset every rep) B. Sandbag Carry 3 x max distance @ tough weight rest 60-90 secs Metcon (Time) 2 rds 500m row 1-arm KB Suitcase DL x 15 reps (70/53 lb)...

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Thursday Express

CrossFit 1Force – Express Class Metcon (AMRAP – Rounds and Reps) 15 min amrap 500m row 1-arm KB Suitcase DL x 15 reps (70/53 lb) *right side 30 Hollow Rocks 1-arm KB Suitcase DL x 15 reps *left side 30...

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