CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Pushup (3) into Down Dog Hold (:05) x 3
Active Bar Hang x :20
2 Rounds
Hang Muscle Clean x 5
Hang Power Clean x 5
Shoulder to Overhead x 5
Weightlifting
Floor Press (4 x 8)
Record heaviest set
This is our second day working this movement. Aim to go a little heavier then last week (refer to 3/31).
Superset w/
Horizontal Pull Upper Back Work (choose one)
Pull Aparts x 12
Ring Rows x 10
DB/KB Row x 8/Arm
Metcon
Metcon (Time)
For Time:
200m Run
20 Toes to Bar
25 Hang Power Cleans
30 Shoulder to Overhead
25 Hang Power Cleans
20 Toes to Bar
200m Run
Record total time
Thinking most should be working with 95/65 or lighter. Would like to see big sets of hang power cleans. Also alot of grip…a perfect time to practice that hook grip.
Good luck with this one!