Driving Force CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 x

1:00 row

10 KB DL

10 Band Pull aparts

5 Strict Toe to Bar

Movement Focus

DB Snatch https://youtu.be/9520DJiFmvE

DB Hang Clean and Jerk https://youtu.be/uYuPE1WN5W0

5 DB DL

5 DB HP

5 DB SP

5 DB Snatch

3 DB HCJ ea. arm

Wod prep

10 ring rows

5 Kip swings

5 kip pull ups

3 chest to bar

Metcon

Metcon (AMRAP – Rounds and Reps)

10min Amrap

12/8 Cal Row Rx+ Ski

12 Alt DB Snatch (50/35) Rx+ (70/50)

10 C2B Pull Ups Rx+ 5 Bar M.U

Rest 5 min (during rest row easy 500m)
Scaling/Subs: Ring Rows for pull ups. Snatch weight should be moderate.

Metcon (AMRAP – Rounds and Reps)

10min Amrap

10 Pull Ups Rx+ 20 Pull Ups

12 DB Hang Clean and Jerk 6/6 (50/35) Rx+ (70/50)

12/8 Cal Row
Scaling/Subs: Jumping pull ups for pull ups