Driving Force CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rds

200m Easy Run

10 ring rows

8 inch worms w/ push up

10 pvc Ohs

1:00 shoulder stretch on wall

:30 dead hang from bar

Snatch Barbell warm up

5 GM 5 BS 5 Sn press 5 Sn ppress 5 Ohs

Snatch progressions/review

5 reps each

– muscle snatch from hip

– power snatch from hang

– power snatch from floor

– squat snatch from hang

Primer :

3 scap pull up

3 half pull

3 full pull

3 snatch @wod weight

3 chest to bar

Metcon

Metcon (Time)

21 Chest to Bar

21 Power Snatch 95/65

400m Run

15 Chest to Bar

15 Overhead Squats 95/65

400m Run

9 Chest to Bar

9 Hang Squat Snatch 95/65

400m Run

Rx+ 135/95
Subs- chin over bar/ ring rows

500m Row for run