Category: WOD
Tuesday Crossfit
CrossFit 1Force – Crossfit Hang Power Clean (1) A. Muscle PC + Hang Clean Pull + Hang Muscle PC (below knee) 1 + 1 + 1 reps on the min for 4 mins (light) B. PC + Hang PC up to a tough set in 10 mins Metcon (3 Rounds for reps) 5 min amrap …
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Metcon Monday
CrossFit 1Force – Crossfit Metcon (AMRAP – Rounds and Reps) 22 min amrap 10/8 Pullups (can scale up to C2B or Bar MU x 5/4 reps) 20 Burpees (no jump at the top) 30 WB (20/14) 40 Abmat Situps (arms across shoulders) + Finisher Work: DB Hammer Curls 2-3 sets x 8-10 reps DB Hollow …
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Saturday Crossfit
CrossFit 1Force – Crossfit Metcon (Time) Partner Workout For Time 50 DL (185-225/125-155) 75 Weighted Medball Abmat Situps over box (20/14) 125/105 Cal row 75 T2B 50 Double DB Burpee Up n Over Stepups @ tough weight (20 in)
EK Boot Camp
CrossFit 1Force – CrossFit Endurance Metcon (No Measure) Boot Camp Workout (30 secs on/30 secs off) Double DB Hang PC + FS + Press Complex (1 rep each) Ladder Agility Work (new movement every round) Strict T2B/Leg raises/Knees to Chest Goblet Up n Over Stepups (20 in) Medball Hold No Pushup Burpee Toe Taps (on …
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Crossfit Friday
CrossFit 1Force – Crossfit Turkish Get Up (1) A. TGU work for 7 mins @ moderate weight (alternating arms every rep) B. PP up to a tough single in 10 mins (off rack) Metcon (No Measure) 10 min EMOM 5 Ball Slams @ tough weight + 5/10/15/20m Shuttle Runs + Followed by 6 min EMOM …
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Thursday Crossfit
CrossFit 1Force – Crossfit Tall Muscle Snatch (3) *Bar @ the hip, just tunrover and punch! *No Dip involved here!A. Tall Muscle Snatch 3 reps on the min for 3 mins (light) B. Hang Muscle Snatch 3 reps on the min for 3 mins (slightly heavier than the Part A) C. Hang PS up to …
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