Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 x

1:00 bike

10 PVC Pass Throughs

1:00 Bike

10 PVC Pass Throughs in Squat

1:00 Bike

10 PVC Close Grip OHS (advanced single arm db ohs 5/5)

Barbell Warm up

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

Movement Focus

Power Clean and Jerk

https://youtu.be/Cw0YyyJ8Tgw

Wod Prep:

3 Burpees

3 Burpee BJ 24/20

3 burpee BJ 30/24

3 CJ @ starting weight

Metcon

Metcon (AMRAP – Rounds and Reps)

7min Amrap

9 Clean and Jerk 95/65 Rx+ 135/95

9 Burpees

Rest 4min
Clean and jerks are any style

Metcon (AMRAP – Rounds and Reps)

7min Amrap

7 Clean and Jerk 115/80 Rx+ 155/105

7 Burpee Box Jumps 24″/20″

Rest 4min
Scaling/subs- scale burpee bj to burpee box step up

Metcon (AMRAP – Rounds and Reps)

7min Amrap

5 Clean and Jerk 135/95 Rx+ 185/125

5 Burpee Box Jumps 30″/24″