Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3x

:30 Row

10 tempo air squats holding 10lb plate out in front

10 alt jumping lunges

Barbell Warm up

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

Build to starting weight in sets of 2

After strength :

Review Double DB snatch https://youtu.be/shlpC_MPh98

-only one head touches floor each rep

– can be inside or outside legs

– can not stop at shoulders. Must be one fluid movement from floor to overhead

Prep:

:15 row sprint

4 burpee over the erg

5 double db snatch

Strength

Front Squat (4×10 )

All sets 60-70%

If you don’t have a number to go off. Weights should be mod to lighter side as we will build on this

Metcon

Metcon (AMRAP – Rounds and Reps)

9min Amrap

15/12 Cal Row

12 Burpee Over The Rower

9 Double DB Snatch 35’s/25’s Rx+ 50’s/35’s
Stim: Goal is 3+ Rds on this amrap. Row pace should be hard effort. Rowing pace will dictate how many rds we can get bc majority of the time will be spent on rower. Don’t settle for a easy comfortable pace push out of your comfort zone. DDB snatches should be unbroken every round.

Sub/Scale: 12/10 Bike for Row. Step overs.