Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m easy run/3:00 bike

Crossover symmetry YTW x 10-15 reps

1:00 shoulder stretch on wall

:30 palms touching dead hang from bar

Snatch Warm Up

5 GM 5 BS 5 Snatch Grip press

5 SG PPress 5 OHS w/ pause in bottom

3 sets(empty BB)

3 Muscle Snatch + 2 hang snatch + 1 snatch from floor

Strength

Power Snatch (3 Rep TNG)

10min to

build to heavy set of 3 touch and go for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

3 Power Snatch 115/75 Rx+ 155/105

12 T2B
Subs- kipping Knees to chest for t2b