Tuesday Crossfit

CrossFit 1Force - CrossfitClose Grip Bench Press (2)Part A Close Grip Bench Press 8,6,4,2 reps (build by feel) *Complete 1 set every 2:30 secs x 4 sets Rest 2 mins Part B 1-arm DB Supinated Grip Bentover Rows 8 reps per side x 4 sets @ tough weight (slow on the way...

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Sunday Endurance

CrossFit 1Force - CrossFit EnduranceMetcon (AMRAP - Rounds and Reps)40 min amrap 2 rounds: 5 strict pull-up or chin-up 10 push-up 15 air squats -right into- 1k / 750m row rest 2 mins after each round + Notes: *You will do 2 rds of 5/10/15 followed by 1k or 750m row....

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Saturday Crossfit

CrossFit 1Force - CrossfitMetcon (AMRAP - Rounds and Reps)12 min amrap 6 1-arm DB Hang Clean + Jerk @ tough weight (3 per side) 8 DB Front Rack Reverse Lunge Steps (4 per side) 12 Lateral Jumps over PVC (20/15) *can scale up to (24/20) Rest 3 minsMetcon (Time)For time...

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Functional Friday

CrossFit 1Force - CrossfitMetcon (No Measure)32 mins of the following: 1 DB/KB Bench Press x 5-7 reps per side @ 3xx1 tempo Landmine Single leg RDL x 6-8 reps per side 1-arm KB/DB Waiters Walk Hold x 20-30 secs per side Skater Hops x 20 sec amrap Weighted KB Hollow...

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Thursday Crossfit

CrossFit 1Force - CrossfitL-seated Z Press (3-5)*BarbellPart A Barbell L-Seated Press 4 x 3-5 reps @3xx1 tempo *Complete 1 set every 2 mins Rest 2 mins Part B Side Plank (Reach Throughs) x 12 reps per side x 4 sets *Complete 1 set every 2 minsMetcon (2 Rounds for...

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Programming isn’t anything

It’s everything.