Driving Force CrossFit – CrossFit

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Warm-up (No Measure)

1:00 Row Legs only

1:00 Arms only

1:00 Both

1:00 Childs Pose

:30 Wrist stretch

Barbell Warm Up

5 GM 5 BS 5 ER 5 SP 5 FS 5 DL

Movement Focus

Squat Clean Thruster

– Clean Set Up

– Keep Bar Close

– Fast Elbows

– Drive out of squat

– Avoid pressing early

– Finish with head through arms fully locked out


Wod Prep

5 Clean high pull

5 Power Clean

1 Squat Clean + 4 Push Press

3 Squat Clean Thrusters


Metcon (AMRAP – Rounds)

Every Min for 15min

200m/175 Row

Rest 1min

Every Min for 10min

6 Squat Clean Thrusters 115/75 RX+ 135/95

*on final min max reps in the min.
Pick Distance and weight that allows at least :10 rest.

If limited on Rowers Sub Ski – 150m/120m

Note Rds completed. Note total reps in last min