Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0-10:00

8:00 Amrap

:30 Row

10 Hand to Hand KBS (light)

5 Goblet Squats with Pause in bottom

5 Kip Swings

10-20:00

Barbell Warm up

5 GM 5 BS 5 ER 5 SP 5 FS

Hang Squat Clean Review

5 Tall Cleans (no dip and drive)

5 High Hang Squat Cleans Pause in Power Position

5 Hang Squat Cleans

then

Build to weight

20:00-22:00

Wod Discussion

22:00-25:00

Prep

5 t2b

2 hang cleans

5 t2b

Metcon

Warm-up (No Measure)

25:00-57:00

Metcon (4 Rounds for time)

Every 8min for 32min (4 Sets)

500m Row

15 Hang Squat Cleans 115/75 Rx+135/95

20 T2B
Stim: Back again with another Interval workout today. Goal should 4-6min for each interval. Row pace should be hard but allows to get off and attack barbell right away. Barbell should be 1-3 sets. Rest is coming after t2b so push for bigger sets than usual.

Subs: 500m Ski/1000m Bike for row. Knees to chest for t2b