Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Clean Technique Warm-Up

(5 reps of each, three times through the complex with barbell)

Clean-Grip RDL

Clean Pull from Below Knee

Front Squat

Hang Power Clean

Clean from Below Knee

Strength

Metcon (Weight)

10min EMOM

Power Clean + Squat Clean + Hang Squat Clean
Same weight across. 70-80% range of max clean.

Can Drop and rest after power clean or TNG

Metcon

Metcon (Time)

5 RFT

15/12 Cal Bike

7 Deadlifts 225/155 Rx+ 275/185

10min Cap
Stim: Sprint wod after today’s lifting. Don’t hold back push the pace make it uncomfortable. Deadlifts should be unbroken.

Subs: Row for bike

Fitness: 155/105 for deadlifts