15 October 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

T-Spine Extension x 10

T-Spine Rotation x 5/side

PVC Shoulder Ext Rotation x :30/side

3 Rounds


6 Hang Power Clean

4 Shoulder to OH

*First Round – Strict Press

**Second Round – Push Press

***Third Round – Push Jerk


Metcon (Weight)

Every 3:00 x 5 Rounds

15 Wall Balls

3 Power Cleans (Building)
Record heaviest set of power cleans

(This does not need to be touch and go)

This needs to be approached more as a strength piece. Refer to 10/2 to give you a better idea for your weight on Cleans.

Metcon (Weight)

Every 3:00 x 5 Rounds

12 Pullups

6 Push Jerks (Building)
Record heaviest set of push jerks

Same approach as the first part. Accumuate some good pullup work as you move through your rounds. Refer to 10/2 and 9/11 for push jerk scores.

Categories: WOD

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