WOD

Friday

CrossFit 1Force - CrossfitA: Sumo Deadlift (Sumo DL 6,5,4,5 reps (Not TNG) *build by feel)B: Single Leg Weighted Hip ThrustWeighted Single leg Hip Thrusts 3 x 6-8 reps per sideMetcon (AMRAP - Reps)10 EMOM Odd mins- Odd Object Carry @ tough weight x 75 ft Even mins- DB...

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Crossfit Thursday

CrossFit 1Force - CrossfitPower Snatch (1 + 1)A. DB Muscle Snatch 3 x 5 reps per side B. PS + Hang PS on the min for 12 mins *Start @ 50% and build by feel with solid technique. *Those that have the mobility can squat!Metcon (Time)3 rds 10 PS (105/73) *can scale up to...

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Crossfit Wednesday

CrossFit 1Force - CrossfitWeighted Pushups (4-6)12 EMOM Odd mins- Weighted Pushups x 4-6 reps Even mins- Double Plate DB Elevated Split Squats x 4-5 reps per side *Stand on 2 plates, Knee touches the floor in between the platesDB Split Squat (4-5 reps per side)Metcon...

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Crossfit Tuesday

CrossFit 1Force - CrossfitWeighted Pull-ups (2-3)8 EMOM Odd mins- Weighted Pullups x 2-3 reps + Weighted Chinups x 2-3 reps Even mins- Weighted Plank Hold x 30-45 secs Right into 8 EMOM Odd mins- 1-arm Farmers Walk x 75 ft per side Even mins- 1-arm Banded DB Rows x...

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Metcon Monday

CrossFit 1Force - CrossfitMetcon (Time)5 rds 25/18 Cal Row 55 DU 9 DL (135/95) 7 Hang PC 5 FS 3 Thrusters + Finisher Work: PC + PJ + SJ x 5-7 sets @ 70-80% of 1 rm C+JPower Clean + Jerk...

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Endurance

CrossFit 1Force - CrossFit EnduranceMetcon (AMRAP - Rounds and Reps)18min AMRAP 7-1 arm Snatches 14 DB squats 21 AbMat Sit Ups Run ( out left to Mid Atlantic Drive & Back)

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Programming isn’t anything

It’s everything.