Category: WOD
Saturday Crossfit
CrossFit 1Force – Crossfit Metcon (No Measure) Partner Workout 25 min amrap 200m Farmers Walk @ tough weight *Use KB or DB’s 20 DB/KB Burpees @ tough weight 25 Up n Over Box Jumps (24/20) 30 Partner MedBall OH Situps (20/14) + *Notes: *Alternate however you like for the Farmers Walk. *Split up the reps …
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Crossfit Friday
CrossFit 1Force – Crossfit Back Squat (5) A.1 BS up to a heavy set of 5 in 4 sets A.2 Weighted Pullup up to a heavy set of 3 reps in 4 sets Weighted Pull-ups (3) Metcon (Time) For time 21 BS (135-155/95-105) 21 Pullups *can scale up to C2B or Bar MU x 7 …
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Thursday Crossfit
CrossFit 1Force – Crossfit Sumo Deadlift (4) A. Sumo DL 1.1.1.1 x 4 sets rest 15 secs betw singles and then rest 2-3 mins *Immediately after each set do 3 Single leg Broad Jumps per side *Start around 75% of 1 rm and build from there Metcon (3 Rounds for reps) 5 min amrap @ …
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Wednesday Crossfit
CrossFit 1Force – Crossfit Hang Clean (1 + 1) A. Hang PC + Hang Squat Clean up to a heavy set in 12 mins Metcon (Time) For time 30/20/10 reps Row for Cals 20/15/10 reps PC + Jerk (115-135/73-93) + Finisher Work: V-ups x 8 reps Right into: Knee Tucks x 8 reps Right into: …
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Tuesday Crossfit
CrossFit 1Force – Crossfit Close Grip Bench Press (6) A.1 Close Grip Bench Press 3.2.1 reps x 3 sets rest 20 secs betw clusters *Start at 75% of 1 rm. A.2 Hand over Hand Sled Pulls 3 x 25m @ tough weight Hand over Hand Sled Pulls (50m) 50-100 ft w/rope and small sled Metcon …
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Metcon Monday
CrossFit 1Force – Crossfit Metcon (AMRAP – Rounds and Reps) 18 min amrap 30 DB Alternating PS @ tough weight 200m Medball Run (20/14) 30 T2B 30 1 DB Stepups @ tough weight (24/20) + Finisher Work: 1-arm DB Concentration Curls 3 x 6-8 reps per side @ 4xx1 tempo DB Skull Crushers 3 x …
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