Driving Force CrossFit – DFCF COMP

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Endurance

Warm-up (No Measure)

Running

A) 5min Easy

B) 4x20m High Skipping

C) 2 x

1200m rest 1:00

1000m rest :50

800m rest 2:00

60% effort on runs

Weightlifting

Warm-up (No Measure)

Snatch Emom x 9

3 Pos @ 65%

2 Pos @70%

Snatch @ 75%

3 Pos @70%

2 Pos @75%

Snatch @80%

3 Pos @75%

2 Pos @ 80%

Snatch @85%

Snatch Pull

3×3 @95%

Strength

Warm-up (No Measure)

Back Squat

5×5 @heavier than last wk

Accessory Work

Warm-up (No Measure)

Weighted Plank

5x 1min/1min rest