Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Bike

3 x

:40 easy :20 hard

Crossover Symmetry Protocol pick 2

1:00 Childs Pose

Snatch Barbell Warm Up

5 SG Press 5 SG PPress 5 Ohs 5 SG DL

Movement Focus

3 Pos. Power Snatch

– Power Position (hips)

– Above Knee

– Floor

Strength

3 POS. POWER SNATCH (Build to Heavy )

Building to a Heavy:

3-Position Power Snatch*

*Pockes, Above the Knee, Floor

Metcon

Metcon (Time)

15-12-9/12-9-6

Bike Cal

9-7-5

Power Snatch 135/95

Rx+ Squat Snatch 165/115

8min Cap
Scaling/Subs- Weight should be moderate. Sub Rower for Bike.