CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Spiderman Lunge Hold
15 Bodyweight Glute Bridges
10 90/90 Hip Rotations
2 Rounds
8 Barbell RDL
6 Hang Muscle/Power Clean
4 Front Squat (:05 Pause)
Weightlifting
Metcon (Weight)
4 Sets
Barbell Complex
Power Cleans
+
Front Squats
**See Percentages**
Record weight on final set
Set 1: @60% x 5/5
Set 2: @70% x 4/4
Set 3: @70% x 4/4
Set 4: @80% x 3/3
Somewhat of a deload week on out power clean/ front squat work. Remeber to really focus on mechanics on both cleans and front squats.
Please apply percentages to your weaker of the two movements (power clean and front squat).
Metcon
Metcon (3 Rounds for reps)
AMRAP 3
(to get as far as possible…)
5-10-15-20
Deadlifts
10-15-20-25
Wall Balls
5-10-15-20
Lateral Bar Burpees
Rest 1min.
AMRAP 5
(to get as far as possible…
Same workout. Start back at the beginning)
Rest 2min.
AMRAP 7
(to get as far as possible…finish it??
Same workout. Start back at the beginning)
Record total reps for each AMRAP
Deadlifts meant to be very light relatively today. Should be working around 50% (able to hang on for sets of 15 and 20).