Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

0-12m

400m run

3 x

10 glute bridges

8 push up to downdog

6 hand to hand Russian KBS

12-20m

Barbell warm up

5 gm 5 bs 5 er 5 sp 5 fs 5 dl

Hang Power Clean review

20-30m

strength

32-35m

wod discussion

40m-55m

wod

Strength

Hang Power Clean (10 minutes to find 10RM)

Build to a unbroken 10 rep max hang power clean (above knee)

Metcon

Metcon (Time)

3 RFT

200m Run

12 Deadlifts 185/125 Rx+ 225/155

9 HSPU Rx+ 12 reps

15min cap
Goal is sub 10min able to keep deadlifts unbroken or in 2 sets. same with hspu.

Subs- 250m row for run. Hand release push ups for hspu