CrossFit North Reston – CrossFit
Weightlifting
Metcon (Weight)
5 Rounds NFT
5 Snatch Grip DL
5 Hang High Pull (Snatch Grip
5 Overhead Squats
5 Pressing Snatch Balance
Record weight used
Same rules apply, light loads, focus on bar path and your body position.
For the pressing snatch balance, feet should stay planted, the bar will be taken from the back rack position. From the back rack, press the bar overhead (should essentially be a strict press w/snatch grip) while you lower yourself into the bottom position of the squat. Hold a pause in the bottom focusing on maintaining good posture.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
7 Clean and Jerk (135/95)
7 Chest to Bar
30 Double Unders
Post total rounds + reps
RX+
155/105