Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0:00-5:00

3 x

:20 bike/row

:10 rest

:20 hollow rocks

:10 rest

5:00-15:00

Kipping toes to bar review/drills

15:00-25:00

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

Hang Squat clean

Build to starting weight

25:00-30:00

wod discussion/scaling

30:00-51:00

Wod

51:00-55:00

breakdown

Metcon

Metcon (AMRAP – Rounds)

21min EMOM

Min 1- 15/12 Cal Bike

Min 2- 5 Hang Squat Cleans (unbroken around 50-60% note weight in notes)

Min 3- 15 T2B

Today minutes = rounds so if completed 21 rouunds
Stim: Pick reps for each min that allows for around :10-15 rest btw. Staying on the minute is more important than getting the reps done. Do not turn this into an amrap. If we fall behind rest 1 min and jump back in on following minute

Subs/scaling: 15/12 cal row/ DB hang squat cleans/ kipping knees to chest/ ab mat sit ups