CrossFit North Reston – CrossFit
Weightlifting
Bench Press (1 x 3, 4 x 3)
Post heavy 3-rep
Then drop down to hit 4 more sets of 3 at 80%. Slow down that eccentric (lowering) phase! No bouncing off the chest.
Metcon
Metcon (Time)
For Time:
20 Alt DB Snatches (50/35)
30 Double Unders
18 Alt DB Snatches
30 Double Unders
16 Alt DB Snatches
30 Double Unders
14 Alt DB Snatches
30 Double Unders
12 Alt DB Snatches
30 Double Unders
10 Alt DB Snatches
30 Double Unders
**EMOM 3 Burpees**
Post TOTAL time
Relatively higher volume of db snatches. Select a lighter db if you have your doubts. Many of you have a tendecy to let your hips creep up and really begin to tap into the lower back, lets work to avoid this as best we can.