Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0-4:00

Bike :30 on :30 off x 4 RDs

4:00-10:00

joint warm up

shoulder circles

hip circles

back twists

elbow rotations

wrist circles

spiderman lunge

child’s pose

10:00-25:00

Snatch Warm Up

5 SN Press

5 SN ppress

5 Power Drops (drop to parallel)

Muscle Snatch from hip

Power Snatch from hip

Power Snatch from below knee

Power Snatch

build to weight

25:00-30:00

Wod discussion

prep

3 PS

5 Cal Bike

Metcon

Warm-up (No Measure)

32:00-55:00

Metcon (Time)

5 RDS

10 Power Snatch

15/12 Cal Bike

Snatch Weight

RD 1- 75/55 Rx+ 95/65

RD 2- 95/65 Rx+ 115/80

RD 3- 115/80 Rx+ 135/95

RD 4- 135/95 Rx+ 155/105

RD 5- 155/105 Rx+ 185/125

Cap 22min
Stim: Ascending power snatch ladder. Weights should start light and end with weight that is challenging for 10 reps but shouldn’t be over 85%. Key will be moving with efficient technique from the start.

subs: 20/15 cal Row for bike.