01 October 2021

CrossFit North Reston – CrossFit


Strict Press (1 x 2)

Record heaviest weight used

Shoulder Complex:

2 Strict Press


3 Push Press


4 Push Jerk

We hit this last Friday, ideally would like to see you increase barbell weight 2-5%. I will post some other options on the whiteboard, but regardless everyone who is repeating needs to do something just a little bit better then last week.


Metcon (3 Rounds for reps)

3min. AMRAP:

8 Toes-To-Bar

10/7 Cal Assault Bike

30 Double Unders

Rest 1min.

5min. AMRAP:

8 Toes-To-Bar

15 Hang Power Snatch

30 Double Unders

Rest 2min.

7min. AMRAP:

8 Toes-To-Bar

20 Hang Power Cleans

30 Double Unders
Record total reps for EACH amrap

Light barbell cycling is the key for today. Rmeber on these styke workouts it is important to treat this as a 15 minute workout, and not come out of the gate too hot.

Categories: WOD

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