03 June 2021

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).

Categories: WOD

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