15 January 2021

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

Power Snatch (4 x 3, 4 x 2, 4 x 1)

Record heaviest weight

If you are still getting comfortable with your bar path/timing, please go from hang today if necessary. Also these do not need to be touch and go, you may drop and reset.

Follow Structure…..

EMOM 4

3 Power Snatch

(1:00 Rest/Build)

EMOM 4

2 Power Snatch

(1:00 Rest/Build)

EMOM 4

1 Power Snatch

Metcon

Metcon (Time)

3 Rounds

5 Thrusters (light)

7 Pull-ups

9 KBS

Into

2 Rounds

5 Thrusters (moderate)

7 Pull-ups

9 KBS

Into

1 Round

5 Thruster (heavy)

7 Pull-ups

9 KBS
Post total time

No rest between sections, adjust your barbell and keep moving. This is a pullup workout above all else. Just make sure to select an appropriate scale and/or modify reps a bit. Also please scale to KB RDL if you are struggling with the postion on the swing.

Categories: WOD

Previous Post:

«

Next Post:

»