CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Calf Stretch
:30 Lat Stretch
:30 Split Squat Hold
Into
3 Rounds
12 Walking Lunges
12 Single DB Push Press (6/Arm)
STRENGTH
Metcon (2 Rounds for reps)
4 Sets NFT
12 Pistol/Single Leg Box Squat (6/Leg)
8-12 Strict Knees to Chest (weighted of possible)
“Round 1″= Total single leg squats (should be 48 for everyone, but i need everyone to record any details in the notes)
“Round 2” = Total Knees to chest (post weight in notes)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
Row 250/200m
12 Hang DB Clean and Jerk (6/Arm)
16 Alternating Single DB Reverse Lunges (8/Leg)
(1:30 Rest)
AMRAP 6
(**Pick up where you left off above**)
Row 250/200m
12 Hang DB Clean and Jerk (6/Arm)
16 Alternating Single DB Reverse Lunges (8/Leg)
Record total rounds + reps
The odds are pretty good that you will be seeing some crazy DB work in atleast one workout in the open. Try to stay unbroken on all movements (try not to set the DB down at any point). The DB clean and jerks do NOT need to be alternating, only lunges do.
Here is a pretty good breakdown of the clean and jerk with the DB
https://youtu.be/SVMYCH3md14