Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400 run

3x

10 pvc passthroughs

8 walk outs with push up

8 tempo goblets squats

Barbell Warm Up

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

SDHP Review

– wide stance

– flat back use hips

– keep it close

or

Muscle/Power Snatch Review

wod prep

3 sdhp

5 squats

3 push press

or

5 cal bike sprint

3 snatch

3 burpee

rest :30

x2

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

15 Sumo Deadlift High-Pull

30 Air Squats

15 Push Press

200m Run

weight 75/55
Stim: mod to higher intensity today. Shoot to hold onto barbell today. Use air squats to regulate heartrate .

Subs: 200m Row/400m Bike for run. KBs/Db’s for barbell.

Warm-up (No Measure)

or Redo Monday 19.4

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period