Driving Force CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

0:00- 10:00

3x

15-20 band pull-aparts

100′ OH Carry (left arm kb oh/ right arm DB farmer carry)

100′ OH Carry (right arm kb oh/ left arm DB farmer carry)

8 DB High Pull ea. Arm

10:00-20:00

Barbell warm up

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

Hang Power Snatch Review

5 hang muscle snatch

5 hang power snatch

build to weight

20:00-25:00

Wod Discussion /Set Up/Scaling

25:00-27:00

Wod Prep:

3 HSPU/ Press

3 Thrusters

6 BFB

27:00-30:00

Any adjustments

30:00-48:00

Wod

48:00-55:00

Closing/breakdown

Metcon

Metcon (Time)

21-15-9

Hang Power Snatch 95/65

HSPU

9-15-21

Thruster 95/65

Bar Facing Burpees

18min Cap

Goal 13:00-15:00 range

Coach Sammy- 14:14

Coach Jeff – 12:34
Stim: Shoulder tester under fatigue. Barbell weight should be at a weight that allows for 1-3 sets. Be smart with break ups on hspu as we have thrusters following. Keep moving on burpees think about the finish line

Subs: first scale for hspu -add 2 ab matts. 2nd scale – seated DB Press (weight should be tough for a set of 10-15. Shouldn’t be able to hit all 21 unbroken)