WOD

Partner Saturday

CrossFit 1Force - CrossfitFront Squat (1 @ 6xx1 tempo)A.1 FS 4 attempts at a tough single @ 6xx1 tempo A.2 Weighted Chinups 4 x 2-4 reps *Should take 15 mins to completeWeighted Chinups (2-4)*Supinated GripMetcon (AMRAP - Rounds and Reps)Partner Workout 16 min amrap...

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Friday CrossFit

CrossFit 1Force - CrossfitA1: Barbell Incline Bench PressA2: Hand over Hand Sled Pulls50-100 ft w/rope and small sled4 x 60 ftMetcon (No Measure)15 EMOM Min 1- Reverse Sled Drag x 100 ft Min 2- 30 secs Hand Release Pushups Min 3- Double KB Front Rack Hold x 30...

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CrossFIt Thursday

CrossFit 1Force - CrossfitPower SnatchPS or Snatch Skill Work for 15 mins *nothing over 80% *Use this is more of a technique day and learning the lift.2 Min MAX Cal Row (Calories)2 min max Cal Row Rest 1 minMetcon (Time)For time 40/30/20 reps DB Alternating PS (50/35...

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CrossFit Wed

CrossFit 1Force - CrossfitBack SquatBS 4 x 6 reps @ 70-75% *after each set do 12-15 Palms up Banded Pull Aparts +Metcon (Time)For time 100 DU 75 WB (20/14) 100 DU 75 Weighted Abmat Situps 100 DU + Finisher Work: Hspu Work for 10 mins *EMOM 3-6...

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Tuesday CrossFit

CrossFit 1Force - CrossfitMetcon (No Measure)16 mins of the following: Odd Object hold while sled is attach to your waist x 60 ft (sled is moderate) Heavy Farmers Hold x 30 secs ¼ TGU x 6-8 reps per side Single leg RDL Hold while doing 1-arm DB Rows (hand on bench or...

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Metcon Monday

CrossFit 1Force - CrossfitMetcon (Time)18/15/12/9 reps Squat Cleans (135/95 lb) Burpee Pullups Shoulder to OH + Finisher Work: Row Work 30 secs @ high effort x 4-6 sets Rest 2...

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Programming isn’t anything

It’s everything.