4/13/17

Driving Force CrossFit – CrossFitOUR ATHLETE OF THE MONTH DEBRAMetconMetcon (AMRAP – Rounds)FITNESS AND PERFORMANCE Class divides into even teams: AMRAP 20: 50m Sled Push (95/45#) 10 Tire Flips (HAP) 200m Run *Athletes move through in order. As soon as one...

4/13/17

Driving Force CrossFit – DFCF COMPWarm-up (No Measure)ACTIVE RECOVERY SWIM/BIKE/RUN

4/13/17

Driving Force CrossFit – DF BarbellWarm-up (No Measure)A- Snatch above knee 3×3 @70 3×2 @75 2×2 @80 2×1@90 B- Splt Jerk work to heavy single then 8×1 @85% every 60sec C- weighted plank 1min on 1min off x 4...

4/12/17

Driving Force CrossFit – DFCF COMPStrength Warm-up (No Measure)#squatsbydre 10×3 @85-87% of 90% 3x 1 clean + 2 FS 4x 2 cleans + 1 FS 3x 3 Cleans New set every :90 -Clean Pull 85%/5; (90%/5)3MetconWarm-up (No Measure)Class wodAccessory...

4/12/17

Driving Force CrossFit – CrossFitWHAT DRIVES YOUMetconMetcon (AMRAP – Rounds)FITNESS 21MIN EMOM MIN 1- 20 D.U MIN 2- 8 T2B MIN 3- 10 BURPEES PERFORMANCE 21MIN EMOM MIN 1- 40 D.U MIN 2- 15 T2B MIN 3- 15...

4/11/17

Driving Force CrossFit – DFCF COMPMetconWarm-up (No Measure)ElizabethStrength Push Press (5×3 Build)Pause :03 in dip each repWarm-up (No Measure)Seated Single Arm DB Strict Press 5×8 ea arm