WOD

Wednesday Crossfit

CrossFit 1Force - CrossfitSumo Deadlift (3)A. Sumo DL 6,5,4,3 reps (build by feel)Metcon (Time)3 rds 1 Grove Loop 15 DL (185-225/125-155 lb) 30 1 DB Up n Over Stepups @ tough weight (20 in) + Finisher Work: Hand over Hand Sled Pulls 3 x 50m @ moderate Rest as...

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Crossfit Tuesday

CrossFit 1Force - CrossfitShoulder Press (3)Part A Shoulder Press 5,4,3,3,3 reps *Complete 1 set every 90-120 secs Rest 2 mins Part B Supinated Grip BB Rows 5 x 6-8 repsSupinated Grip Barbell Row (6-8)Metcon (Time)5 rds 10 Double DB/KB Shoulder to OH @ tough weight 15...

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Metcon Monday

CrossFit 1Force - CrossfitMetcon (AMRAP - Rounds and Reps)22 min amrap 2k Row Then amrap the remaining time: "The Chief" 3 PC (155/105) 6 Pushups 9 Air Squats

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Sunday Endurance

CrossFit 1Force - CrossFit EnduranceMetcon (Time)3 rds 3 Grove Loops 30 Air Squats 20 Pushups 10 Pullups + Notes: *Scale down movements as needed.

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Saturday Crossfit

CrossFit 1Force - CrossfitHang Clean (1)A. PC + Hang Squat Clean 1 + 1 every 90 secs x 8 sets *Start at 60% and build from there.Metcon (AMRAP - Rounds and Reps)7 min amrap Ascending ladder by 1 rep Hang PC (95-115/63-73) FS Shoulder to OH rest/walk 3 minsMetcon...

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Functional Friday

CrossFit 1Force - CrossfitMetcon (No Measure)20 mins of the following: DB/KB Bench Press x 6 reps @ 5xx1 tempo Goblet Sumo Stance GM x 7-9 reps DB Seated Hammer Curls x 8-10 reps L-Seated Leg Lifts over DB/KB x 10-12 reps per side Barbell Front Rack Hold x 20-30 secs...

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Programming isn’t anything

It’s everything.