CrossFit North Reston – CrossFit


Overhead Squat (3 x 5 (w/:03 pause @ bottom))

Record HEAVIEST set

For most, working 50-60% of what you are capable of overhead squatting will be just fine. Treat this as a warm-up for part B today. Control your decent and really work to hold a perfect bottom postion. For those of you who are very tight, use this as a means to build on depth, for those who are very comfortable in the overhead squat, use this time working on full body tension in the bottom as oppose to just sitting/relaxing in the bottom of your squat.


Metcon (5 Rounds for weight)

Every 4:00 – 5 Rounds

Bike x 12/8

Hang (Squat) Snatch x 3-5 (Building)

Pullups x 10


Bike 15/10

C2B Pullups x 10
Record WEIGHT for each round

This should be approached as almost an EMOM, with minutes 1-3 working, and using the 4th minute to rest/adjust the bar as needed. So please adjust bike/pullups as needed to make this possible (ex. Bike should NOT take over a minute, also pullups or any scaled variation should be completed in no more then 2 sets). The focus here is working towards quality snatching (specifically the receiving of the bar) under fatigue.

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