Category: WOD

Crossfit Monday

CrossFit 1Force – Crossfit Push Jerk ( ) A. PJ + SJ up to a fast set in 10 mins Conditioning (AMRAP – Rounds and Reps) 20 min amrap 100m Medball Run (20/14) 16 1-arm DB Alternating Hang PC + Jerk @ tough weight (8 per side) 100m Medball Run 48 DU (72 SU)

CrossFit Endurance – Sun, Aug 7

CrossFit 1Force – CrossFit Endurance WOD 14 (No Measure) RX: 25 min Easy Run + 5 min walk recovery Modified: 15┬ámin Easy Run + 10┬ámin walk recovery Notes for RX and Modified: **Start out slow, build slightly, maintain an easy and relaxed effort for the entirety of the run** **Focus on your breathing. Breath in …
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Saturday Crossfit

CrossFit 1Force – Crossfit Power Clean (2) A. PC up to a fast double in 8 mins (empty bar) Metcon (Time) Partner Workout For time 400m Run (1 Grove Loop) *Run together 60 DL (185-225/125-155) 80/70 Cal Row *Every time partner is rowing, the other will hold Front Rack Hold at the Hang PC weight. …
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Crossfit Friday

CrossFit 1Force – Crossfit Back Squat (3) A.1 Goblet Tall Kneeling Getups 2 x 6-8 reps per side (moderate) A.2 Copenhagen Side Plank Hold 2 x 10-20 secs per side B.1 BS 4 x 3 reps @33×1 tempo (Work around 70-80% of 1 rm) B.2 Top Down Alternating DB Curls 4 x 6 reps per …
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Thursday Crossfit

CrossFit 1Force – Crossfit Hang Power Snatch (3) A. 1-arm DB Power Muscle Snatch 4 reps per side on the min for 4 mins (Light) B. Snatch Pull + Hang PS 1 + 3 reps working up to a tough set in 10-12 mins Metcon (Time) For time 10/8/6/4/2 reps Hang PS (75-115/53-73) 15/12/9/6/3 reps …
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WOD 13

CrossFit 1Force – CrossFit Endurance Metcon (No Measure) RX and Modified 4 x 1 min 3 x 3 min 2 x 5 min *Perform 4×1 then 3×3 then 2×5* **Build effort level from low to high within each set** ***Look to perform “negative splits” within each set, meaning, you get faster rep to rep*** ****REST …
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