17 August 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Bike x 1:00

Cat/Cow x 10

Wall Slides x 6

Active Bar Hang x :20


3 Rounds

Inchworm x 5

Hang Power Clean x 5

Shoulder to Overhead x 5

(Building the Bar through your rounds)


Push Jerk (2 x 5, 1 x 4, 1 x 3)

Record final set

Set 1: x 5 @80%

Set 2: x 5 @80%

Set 3: x 4 @85%

Set 4: x 3 @90%


Metcon (Weight)

Every 1:30 x 10 Rounds

4/3 Handstand Pushups

3 Hang Power Clean

4 Chest to Bar
Record weight used

Slight variation of a workout we did 4/16/21.

(So if this is a repeat for you, please adjust the hspu and pullups accordingly).

Same as before we can make this pretty specific to fit everyone. Lots of higher skill work to get through, don’t shy away from this one!

An excellent opportunity for many of you to focus on your receiving position on your cleans. Weight should be super moderate, you can build a little if need be, it should be a no brainer that you can hit it.

Categories: WOD

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