CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Lat Stretch
10 Cat/Cow
10 PVC Pass Throughs
Into
2 Rounds
8 Snatch Grip DL
6 Hang High Pull
4 Hang Power Snatch
2 Power Snatch (Mid Shin)
Weightlifting
Power Snatch (8 x 2)
Record Weight used
**Complete 1 set Every :90 Seconds for 8 Sets**
For anyone who was at class last friday (1/15), look to see what you hit your 4 x 2 power snatch at. I would stick right around that weight. You may add 5-10lbs depending on how it felt.
Metcon
Metcon (Time)
Every 3:00 x 5 Rounds
10 Push Jerk
10 Toes to Bar
10 Hang Power Clean
6/4 Handstand Pushup
Record slowest round time
Scaling will be important in this piece. Movements should be mostly unbroken sets (with the exception of maybe 1 break in T2B). Also the same weight should be used for both barbell movements.