Driving Force CrossFit – DFCF COMP

 

Strength

Warm-up (No Measure)

– Power Snatch + OHS

Build to heavy single for the day

– Snatch Pull

3×5 @90

2×5 @95%

– Back Squat

Build to heavy single for day

then 3×1 75-85% w/ :05 Pause

Metcon

Warm-up (No Measure)

2 Rounds:

400m Run

26 Hand Release Push-ups

400m Run

26 KB Swings (53/35#)

400m Run

26 GHD Sit Ups

400m Run

26 Deadlifts (155/105)

400m Run

26 Wallball (20/14)

400m Run

26 Box Jumps (24/20″)

Intervals

Warm-up (No Measure)

EMOMx10

Odd: 15 OHS 95/65

Even: 5 C2B + 5 Pull Ups + 5 TTB