Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2x

15-20 band pull aparts

8 db single arm high pulls ea. arm

8 single arm db thrusters ea. arm

10 plank push ups

Empty bar press

5 reps from front

5 reps from behind the neck.

Strength

Behind The Neck Strict Press (4×6 w/ :03 negative each rep)

Behind The Neck Strict Press
4 sets

6 tempo behind the neck strict press (:03 negative)

focus on vertical press position

Metcon

Metcon (Time)

9-15-21

Hang DB Clean and Jerk 50/35 Rx+ 70/45

T2B

*25 DU after each and every movement
Stim: this will have that open wod feeling to it. Relax grip break up t2b with short rest. Weight should be weight you did in open

Subs: 50 Single unders for du. Knees to chest for t2b