Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0:00-5:00

3 x

:30 air squats

:30 single unders

:30 rest

5:00-15:00

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

Clean from Below Knee

15:00-35:00

Find 3RM Clean

35:00-40:00

wod discussion/scales

40:00-49:00

wod

50:00

breakdown

Strength

Clean (3RM TnG )

Today we will find our 3 rep max touch and go(no dropping or reseting) clean. This can be any style power/squat or combo of both.

Building up we want to set ourselves up for 3-4 heavy sets as toon many sets will fatigue us.

Metcon

Metcon (Time)

10-1

Power Cleans 115/75

*30 Double Unders after each set

9min Cap
Stim: Light and fast on the barbell. Pushing for unbroken or verry fast sets.

Subs: 50 singles for d.u