CrossFit North Reston – CrossFit
Weightlifting
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
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.