Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry YTW 3 x 10 reps

Empty bar

10 Press

5 Push Press

5 push jerk

Complex review.

After strength

wod prep:

5 MB DL

5 MB Squats

5 WB

5 kip swings + 3 t2b/k2c

4 box jumps

Strength

2 PPress + 2 PJerk (5 sets building)

2 Push Press + 2 Push Jerk
5 sets building to a heavy.

Focus on straight dip and drive with powerful punch

Metcon

Metcon (Time)

3 RFT

21 Wallball 20/14

15 T2B

12 Box Jumps 24″/20″

15min Cap
Stim: Classic triplet with movements that will tax the legs and shoulders. Pace the first two rds and turn it up on final rd. Avoid dropping to singles on t2b in training. We want to get stronger with the eccentric portion of stinging together sets. Leave singles for testing/comp days

Subs: knees to chest for t2b. Step overs for bj

Fitness: 14/10 WB