CrossFit North Reston – CrossFit
Weightlifting
Metcon (Weight)
Snatch Position Practice
5 Rounds
3 High Hang Pulls
3 Hang Power Snatch
5 Overhead Squat
5 Heaving Snatch Balance
Post weight used
Remember the weight will come. Everyone needs to be getting as much sub maximal practice as possible.
Metcon
Metcon (3 Rounds for reps)
EMOM 16
Min 1) Max Bike Cal (:50)
Min 2) Max Pushups
Min 3) Max Toes to Bar
Min 4) Rest
Post totals of each movement
Rd 1 = Total Bike Cals
Rd 2 = Total Pushups
Rd 3 = Total Toes to Bar