CrossFit North Reston – CrossFit


Back Squat (4 x 5)

Build to the heaviest weight you have worked with over the last 6 weeks in regards to our volume back squat work. Complete 4 x 5 with a controlled decent, focusing on depth, stability, and control.
Everyone has been working hard to progress over the last 2 months. Use today as a deload from the soul crushing 10 rep squats and focus on quality over all else.

Accessory Work

DB Rows (4 x 6-8)

Perform 4 x 6-8 in between your working sets of back squats. If you are unable to feel your upper back/lats during a db row, scale to banded row or ring row variation.
This is a lower rep scheme then what we have done. Try to pull a heavier weight then what you used last time. Refer to 9/11/17 and 9/19/17 for previous history.


Metcon (Time)

3 Rounds for time:

10 x Front Squats (135/95)

15 x Toes-to-Bar

30 x Double Unders
RX+ 155/105

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