Driving Force CrossFit – CrossFit

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Warm-up (No Measure)

1:00 banded front rack stretch from rig each side

1:00 wrist stretch/rotations

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


Metcon (Weight)

Clean Complex

5 working sets 60-75%

Squat Clean + Low hang squat clean (below knee) + 3 Front squats

Drop and Reset

1 squat clean

rest 2:30

Build based on technique and feel


Metcon (AMRAP – Reps)

Alternating Tabata

Double Under


Score is lowest each adding together
Tabata is :20 on :10 rest for 8 rds (4:00)

Today we will alternate btw the two movements each set for 8:00 total

Subs: Plate hops for D.U