Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

15min Emom

Min 1- 12-20/8-15 Cal Bike

Min 2- 1 Rd of Strict Cindy (5 pull up/ 10 push ups/ 15 squats) *jumping pull up for scale

Min 3 – Rest

Back Squat warm up

5 empty bar Slow tempo reps with pause in bottom. Explode up

Build to starting weight

Strength

Back Squat (5-2-5-2-5-2)

Wk 2 of this rep scheme. Adding 5-10lb on both 5’s and 2’s.

if this is your first wk:

Start 5’s @ 70-75%

Start 2’s @80-85%

If we don’t know % go based on feel. 5’s should be a weight we could get max 8-10reps

2’s should be weight we could get max 5-6 reps

Back Squat

Back Squat (1×20)

Rest 3min after final set of 2.

Adding 5-10lbs from last wk.