03 August 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Cat/Cow x 10

Active Bar Hang x :30

PVC Pass Throughs x 10

2 Rounds

Wall Slides x 6

Pushup (x 3)— Pike (x :10 Hold)

Pull Aparts x 10

Weightlifting

Push Jerk (1 x 3)

Record heavy 3-rep

Recomended Sets

Set 1: x 5 @75%

Set 2: x 4 @85%

Set 3: x 3 @95%

Set 4: x 3 @100%+

Do not need to follow sets, but same as yesterday, do make sure to get ample build up sets.

Metcon

Metcon (2 Rounds for time)

Every 2:00 x 4 Rounds

10 DB Bench Press

10-15 Pullups

Into

Every 2:00 x 4 Rounds

10 Hang Power Snatch

50 Double Unders
Record slowest round for each block

(Round 1= slowest bench/pullup round)

Round 2 = slowest snatch/du round)

Categories: WOD

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