Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

PVC Game https://youtu.be/TBMSH-k_7As

Barbell Warm Up

5 GM 5 BS 5 ER 5 SP 5 FS 5 DL

Power Clean/PJerk Review warm up

5 HP

5 HPC

5 PC

5 PP

5 PJ

Strength

Metcon (Weight)

10min Emom

Odd- 5 Power Cleans

Even- 5 Push Jerks

Same weight for both. Around 65% of best power clean

Metcon

Warm-up (No Measure)

Prep:

2 x

5 scap pull up

10 ring rows

2-3 stroct pull up

Metcon (Time)

10-1

Strict Pull Up

Deadlift 185/125 Rx+ 225/155

10min Cap
sub for strict pull up- strict form ring rows/banded pull ups