8/15/18

Driving Force CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run 3 x 10 Reverse Lunges w/KB 10 Box Step Ups w/KB Barbell Warm Up Skill Warm-up (No Measure) Squat Clean – High Hang – Hang – Floor Weightlifting...

8/14/18

Driving Force CrossFit – DFCF COMP View Public Whiteboard Strength Warm-up (No Measure) Split Jerk EMOM x 5 1 Rep @75% EMOM x 5 1 Rep @80% Build to Heavy Push Press Single Gymnastics Warm-up (No Measure) Handstand Hold 5 sets of max hold 100′ Handstand...

8/14/18

Driving Force CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4:00 Bike :45 east/ :15 hard 3 x 10 Banded Good Mornings 5 Single Arm KB Press + 50′ OH Walk, each arm 3 x 3 Wall Walk Ups :10 Hanging L-Sit Metcon Metcon (AMRAP –...

8/13/18

Driving Force CrossFit – DFCF COMP View Public Whiteboard Endurance Warm-up (No Measure) Rowing A) 4min Easy B) 10 x 300m Rest 1min Weightlifting Warm-up (No Measure) Muscle Snatch 5×1 build to heavy single EMOM x 5 High Hang Squat Snatch @65-70% EMOM x 5...

8/13/18

Driving Force CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata Shuttle Runs (25′) increase intensity each rd 3 x 10 close grip pvc ohs 10 face pulls (banded or crossover symmetry) 5 x 6 Ring Rows w/ elevated feet 6 Strict Ring...