Driving Force CrossFit – DFCF COMP

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Metcon

Metcon (Time)

A) Class Wod

OR

4 Rounds

3/2 Legless Rope Climbs

15 Strict HSPU

6 Power Snatch 165/115

12/9 M.U

12 Deadlifts 315/225

90′ HS Walk

Rest 5min b/t rounds
Scale to manageable sets/ weights.

m.u scale = 12 ring thing muscle ups

Warm-up (No Measure)

B) If completed class wod:

20min Emom

min 1- 1 legless Rope climb + 5 strict hspu

min 2- 3 power snatch @ 65%

min 3- 5 DL @70-75%

min 4- Rest

C)

5 Sets:

1-2 Strict M.U + 2 kip m.u + 3 dips

Strength

Back Squat (5×5)

Same weight across

Endurance

Metcon (Time)

4 RDS

25/20 cal bike

rest 1 min

4 RDS

20/16 Cal Bike

rest 1min

4 RDS

15/12 Cal Bike

rest 1min

4 RDS

10/8 Cal Bike

rest 1min