Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rds

2:00 easy bike

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

Hang Power Clean

– 5-10 reps building to weight

5 small kips

5 larger kip

5 t2b

Review bar m.u/jumping bar mu

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

1,2,3,4,5..

Hang Power Clean 155/105 Rx+ 185/125

Bar Muscle Up

Rest 5min
Sub- Jumping Bar m.u

Metcon (AMRAP – Reps)

AMRAP 5

5 Hang Power Snatch 95/65 Rx+ 115/85

10 Pull Ups

Rest 5min
sub- ring rows

Metcon (AMRAP – Reps)

AMRAP 5

15 Hang Power Snatch 75/55

15 T2B
Sub- Hanging kipping knees to chest

Warm-up (No Measure)

At Home:

3-5 RDS

50 sit ups

100′ walking lunge

:30 jumping squats

rest 1:00