Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 x

10 PVC pass throughs

10 ohs

5 inch worms

:10 plate hops

Barbell Warm Up

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

Power Snatch warm up

5 SG Push Press

5 Drop Snatch to lockout

5 Muscle Snatch from hip

5 Power Snatch from hip

5 Snatch Pull from floor

5 PS from floor

wod prep

10 d.u/20 singles

5 burpees

2 snatch

Metcon

Metcon (AMRAP – Reps)

4min Amrap

60 D.U

18 Burpees Over The Bar

Max Power Snatch 75/55

Rest 3min

Metcon (AMRAP – Reps)

4min Amrap

60 D.U

18 Burpees Over The Bar

Max Power Snatch 115/80

Rest 3min

Metcon (AMRAP – Reps)

4min Amrap

60 D.U

18 Burpees Over The Bar

Max Power Snatch 135/95
Stim: Push the pace to get to the snatches each rd. Weight should be light that allows for some bigger sets before dropping to singles. Cut down reps of d.u and burpees to allow for time on snatches if needed.

Subs/scale: 100 singles for d.u. DB snatch for power snatches