CrossFit North Reston – CrossFit
Weightlifting
Power Snatch (10 x 1, 10 x 1, 10 x 1)
Record heaviest block
Follow Structure:
Every :30 Seconds – 5:00
Snatch x 1
2:00 Rest/Build
Every :30 Seconds – 5:00
Snatch x 1
2:00 Rest/Build
Every :30 Seconds – 5:00
Snatch x 1
Refer back to 1/4/22 to better plan your jumps.
Start with a weight that is practically a warm up weight. From there you will be better able to select appropriate weights for rounds 2 and 3.
Metcon (Weight)
4 Sets NFT
Single Leg RDL x 8-10/Leg
Landmine Rotations/Chops x 6-8/side
Record weight used on landmine
Both of these drills are phenomenal accessory movements. the SL RDL should focus on glutes/hamstrings, and the landmine is a great rotational stability drill for your midline.