Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Row

3 x

8 single arm DB RDL (ea. side)

30′ DB Overhead carry (each side)

12 Band pull-aparts

2 x

:20 Single unders

:10 D.U

:30 rest

1:00 Shoulder stretch on wall

1:00 Pigeon Pose ea. side

Movement focus:

DB Snatch

https://youtu.be/9520DJiFmvE

Wod Prep:

10 D.U

5 Cal Row/Ski

4 DB Snatches

Metcon

Metcon (AMRAP – Reps)

4 RDS

3min on/2min rest

50 D.U

20/15 Cal Row Rx+ Ski

Max DB Snatch 70/50 Rx+ 80/55

Score = Total DB Snatches
Scaling/Subs: 50 singles for d.u/ 15/10 cal row

goal is atleast 6-10 snatches per rd