Driving Force CrossFit – CrossFit

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Warm-up

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Strength

Metcon (Weight)

Every 1:30 x 10 (15min)

Power Clean +

Hang Squat Clean +

Split jerk

Start around 65-70% building based on feel and technique

Metcon

Metcon (Time)

3 RFT

20 Alternating DB Snatch 50/35

9 Strict HSPU

Rx+ DB -80/50 Hspu- 4″/2″ Deficit

9min Cap
Stim: Fast paced three rounder. DB weight should moderate and manageable. HSPU should be max 3 sets. Scale reps as needed.

Subs: Kipping hspu or Hand-release push ups for hspu