WOD

Sunday Endurance

CrossFit 1Force – CrossFit Endurance Metcon (AMRAP – Rounds and Reps) 35 min amrap 800m run 20 KB or DB DL (70/53 per hand) 400m run 40 Abmat Situps *arms across...

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Crossfit Sunday

CrossFit 1Force – Crossfit Metcon (4 Rounds for reps) A. Rope Climb Skill work for 15 mins + 4 rds 1 min on AB for Cals 1 min amrap KB Swings (53/35) 1 min Row for Cals rest 1...

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1Team Saturday

CrossFit 1Force – 1Team Training Deadlift (1) A. DL up to a max for the day Bench Press (3) B. Bench Press up to a heavy triple for the day Yoke Walk (75 ft) Max WeightYoke Carry up to a heavy set of 75 ft in 8-10 mins 1-arm Farmers Walk up to a heavy set of 75...

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Crossfit Saturday

CrossFit 1Force – Crossfit High-Hang Snatch (2 reps EMOM) A. High Hang Snatch 3 x 2 reps *EMOM *nothing over 70% B. Hang Snatch 3 x 1 rep every 90 secs *nothing over 80% C. Snatch 3 x 1 rep every 2 mins @ 85-90% *If you lack the mobility in a OHS...

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1Team Friday

CrossFit 1Force – 1Team Training Snatch Balance (2) A. Snatch Balance up to a quick double in 8 mins Snatch (1) B. Snatch up to a tough single Front Squat (1) C. FS up to a max in 12 mins Metcon (AMRAP – Rounds and Reps) CF Work 15 min amrap 15 PS (95/68)...

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Crossfit Friday

CrossFit 1Force – Crossfit Back Squat (3) A. BS @ 35×1 tempo 1 rep on the min for 5 mins *Nothing over 75% (Barefoot here) B. BS 5 x 3 reps @ 75-85% * 1 set every 2:30 secs *After each set 4 Jumping Lunge Steps per side Metcon (Time) For time 400m...

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