Category: WOD
Sunday Endurance
CrossFit 1Force – CrossFit Endurance Metcon (No Measure) 2 sets @ 70-75% effort: 800m run 200m walk 2 sets @ 75-80% effort: 400m run 100m walk 2 sets @ 80-85% effort: 200m run 100m walk 6 sets @ 90-95% effort: 100m sprint 100m walk
Functional Friday
CrossFit 1Force – Crossfit 1-arm Half Kneeling Landmine Press (6) 30 mins of the following: 1-arm Half Kneeling Landmine Press x 6 reps per side 1-arm Landmine Rows x 8 reps per side Goblet Cossack Squats x 10 reps (5 per side) Strict T2B x 3-6 reps Uneven Carry x 150 ft per side @ …
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Thursday Crossfit
CrossFit 1Force – Crossfit Back Rack Split Squats (3) 12 mins of the following: Back Rack Split Squats x 3 reps per side @ 5xx1 tempo DB Rear Delt Bentover Flyes x 6-8 reps Side Plank (Reach throughs) x 10-12 reps per side Back Squat (3) Metcon (No Measure) 15 EMOM Min 1- Strict Pullups …
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Wednesday Crossfit
CrossFit 1Force – Crossfit Sumo Deadlift (3) A. Sumo Stance DL up to heavy set of 3 in 12 mins Metcon (Time) For time 10/20/30 reps KB Swings (53-70/35-53) Box Jumps (24/20) *can scale up to (30/24) 200m run + Finisher: TGU x 20 reps @ tough weight (10 per side) *Alternate arms + Notes: …
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Tuesday Crossfit
CrossFit 1Force – Crossfit Weighted Pushups (4-6) 12 EMOM Min 1- Weighted Pushups x 4-6 reps @ 4xx1 tempo Min 2- Supinated Grip BB Rows x 6-8 reps Min 3- Banded Pull Aparts x 10-12 reps Supinated Grip Barbell Row (6-8) Metcon (AMRAP – Rounds and Reps) 15 min amrap 15 Burpees 30 Abmat Situps
Metcon Monday
CrossFit 1Force – Crossfit Metcon (5 Rounds for time) 5 mins to complete: 15/12 Cals on Rower or AB 12 DL (95-135/63-93) 9 Hang PC 6 FS 3 Thrusters x 5 sets *Rest the remainder of the 5 mins when you complete one full round.,
