08 April 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Pushup (3) into Down Dog Hold (:05) x 3

Active Bar Hang x :20

2 Rounds

Hang Muscle Clean x 5

Hang Power Clean x 5

Shoulder to Overhead x 5


Floor Press (4 x 8)

Record heaviest set

This is our second day working this movement. Aim to go a little heavier then last week (refer to 3/31).

Superset w/

Horizontal Pull Upper Back Work (choose one)

Pull Aparts x 12

Ring Rows x 10

DB/KB Row x 8/Arm


Metcon (Time)

For Time:

200m Run

20 Toes to Bar

25 Hang Power Cleans

30 Shoulder to Overhead

25 Hang Power Cleans

20 Toes to Bar

200m Run
Record total time

Thinking most should be working with 95/65 or lighter. Would like to see big sets of hang power cleans. Also alot of grip…a perfect time to practice that hook grip.

Good luck with this one!

Categories: WOD

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