4/19/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Crossover Symmetry YTW 3 x 10 reps Empty bar 10 Press 5 Push Press 5 push jerk Complex review. After strength wod prep: 5 MB DL 5 MB Squats 5 WB 5 kip swings + 3 t2b/k2c 4 box...

4/18/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)500m row Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for...

4/17/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure) Clean Technique Warm-Up (5 reps of each, three times through the complex with barbell) Clean-Grip RDL Clean Pull from Below Knee Front Squat Hang Power Clean Clean from Below...

4/16/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run 3x 10 single arm sumo DL w/ Kb (ea. arm) 100′ Overhead carry w/ Kb (ea. Arm) 8 Banded Rows (band around rig eye level/ can use crossover sym.) :20 Dead hang from...

4/15/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Bike 3:00 easy 10 alternating spiderman lunges 10 tempo air squats :03 down :03 pause 10 straight leg DL with medball 5 Medball cleansMetconMetcon (AMRAP – Rounds)Every 3min...