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.