WOD

Saturday Crossfit

CrossFit 1Force - CrossfitMetcon (AMRAP - Rounds and Reps)12 min amrap 150m Sled Drag/Sled Push (moderate) 20 PC (115-155/73-93) Rest 4 minsMetcon (AMRAP - Rounds and Reps)14 min amrap 200m Medball Run (20/14) 25 KB Swings (53-70/35-53) 20 T2B + Notes: *You can split...

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Crossfit Friday

CrossFit 1Force - CrossfitClose Grip Bench Press (5)A.1 Close Grip Bench Press up to a heavy set of 5 reps in 4 sets A.2 Banded Pull Aparts 4 x 12-15 repsMetcon (Time)5 rds 100 ft DB/KB Farmers Walk (heavy) 15/12 Pushups (Can scale up to Ring Pushups or Dips (10/8...

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Thursday Crossfit

CrossFit 1Force - CrossfitBack Squat (4)A.1 BS 4 x 4 reps *1st 2 reps @ 24x1 tempo and the next two reps no tempo *nothing over 80% of 1 rm A.2 1-arm DB 3 Point Rows 4 x 6-8 reps per side1-arm DB/KB 3 Point Row (6-8 reps per side)Metcon (3 Rounds for reps)5 min amrap...

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Wednesday Crossfit

CrossFit 1Force - CrossfitHang Power Snatch (1)A. 1-arm DB Hang Muscle PS 3 x 5 reps per side (moderate) B. Hang Snatch Pull + Hang PS 1 + 1 reps on the min for 10 mins (build by feel but nothing heavy) *You can scale up to Hang Squat SnatchMetcon (No Measure)15 EMOM...

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Tuesday Crossfit

CrossFit 1Force - CrossfitDeadlift (1)A. DL up to a heavy single for the day in 12 minsMetcon (Time)"Christine w/twist" 3 rds 500m row 12 BW DL (scale down to ¾ or ½ BW if needed) 60 DU (90 SU) + Finisher Work: Odd Object Carry 2-4 sets x 50m @ tough weight Followed...

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Metcon Monday

CrossFit 1Force - CrossfitMetcon (Time)0:00-10:00 mins of the following: 3 rds 200m run 24 WB (20/14)Metcon (Time)10:00-20:00 mins of the following: 3 rds 200m Run 18 Pullups (can scale up to C2B)Metcon (Time)20:00-30:00 mins of the following: 3 rds 200m Run 12 Hand...

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Programming isn’t anything

It’s everything.