WOD

Sunday

CrossFit 1Force - CrossFit EnduranceMetcon (Time)"RJ" 5 rounds: 800m run 5 rope climbs (see ** for scaling) 50 pushups *weight vest optional **25 kipping pull-ups for rope climbs or rings rows (can also sub strict pull-ups of efficient) - Veteran LAPD officer and...

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Crossfit Saturday

CrossFit 1Force - CrossfitPush JerkA. PJ up to a heavy single in 12 minsMetcon (AMRAP - Rounds and Reps)Partner Workout 18 min amrap 30 PP (95/68) *can scale up to (115/78) 60/48 Cal Row or AB 30 DB Up n over Stepups @ tough weight (20 in) *Split up reps however you...

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Crossfit Friday

CrossFit 1Force - Crossfit3 Position Power Snatch*High Hang, Below knee, Floor.A. 3 Position PS work for 15 mins. Solid technique throughout. (High Hang, Below knee, Floor)Metcon (No Measure)10 EMOM Odd mins- 3 PS @ tough weight Even mins- 80 ft Sled Push @ moderate...

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Crossfit Thursday

CrossFit 1Force - Crossfit3 Position Pause Front Squat*Pause @ 1/4 squat, below parallel, 1/4 squat.A. 3 Position Pause FS up to a tough set double in 10 mins (Pause for 2 secs @ ¼, below parallel, and back at ¼) B. Weighted Pullups 2-3 reps every 90 secs x 4 sets...

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Crossfit Wednesday

CrossFit 1Force - CrossfitDeadliftA. DL 1.1.1.1 x 4 sets rest 12 secs betw singles and then rest 2 mins (build from last week) B. 1-arm Deficit KB Suitcase DL (stand on 45 lb plate and 25 lb plate) x 6-8 reps per side x 2-3 sets1-arm Deficit Suitcase DL Metcon (Time)3...

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Crossfit Tuesday

CrossFit 1Force - CrossfitFloor PressA.1 Floor Press 4 x 4-6 reps rest 45 secs A.2 Palms up Banded Pull Aparts 4 x 10-12 reps rest 45 secs A.3 Half Kneeling Banded Pallof Press 4 x 10-12 reps per side rest 45 secsMetcon (2 Rounds for reps)6 min amrap x 2 sets 4 T2B 8...

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Programming isn’t anything

It’s everything.