CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Lat Stretch
10 Cat/Cow
10 PVC Pass Throughs
Into
2 Rounds
8 Snatch Grip DL
6 Hang High Pull
4 Hang Power Snatch
2 Power Snatch (Mid Shin)
Weightlifting
Metcon (Weight)
5 Sets
3 Postion Power Snatch (Building)
Record heaviest weight
3 Positions
1) From Floor
2) Knee
3) Mid Thigh
Although not part of the complex, for those who are capaple, finish your sets with an OHS.
Metcon
Metcon (Time)
For Time
12/8 Chest to Bar
18 Wallballs 20/14lb
10/6 Cal Bike
Rest 2:00
10/6 Chest to Bar
15 Wallballs 20/14lb
10/6 Cal Bike
Rest 1:30
8/4 Chest to Bar
12 Wallballs 20/14lb
10/6 Cal Bike
Rest 1:00
6/2 Chest to Bar
9 Wallballs 20/14lb
10/6 Cal Bike
Post total time
I know we have some tired legs. This one will short though. The end of the week won’t be very heavy on the legs either.