CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
T-Spine Extension x 10
T-Spine Rotation x 5/side
PVC Shoulder Ext Rotation x :30/side
3 Rounds
8 RDL
6 Hang Power Clean
4 Shoulder to OH
*First Round – Strict Press
**Second Round – Push Press
***Third Round – Push Jerk
Weightlifting
Metcon (Weight)
Every 3:00 x 5 Rounds
15 Wall Balls
3 Power Cleans (Building)
Record heaviest set of power cleans
(This does not need to be touch and go)
This needs to be approached more as a strength piece. Refer to 10/2 to give you a better idea for your weight on Cleans.
Metcon (Weight)
Every 3:00 x 5 Rounds
12 Pullups
6 Push Jerks (Building)
Record heaviest set of push jerks
Same approach as the first part. Accumuate some good pullup work as you move through your rounds. Refer to 10/2 and 9/11 for push jerk scores.