CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Bike x 1:00
PVC Around the Worlds x 8/Direction
PVC OHS x 10 (deep as possible, focus on shoulder position)
Into
3 Rounds
Inchworm x 5
Hang High Pull (Snatch Grip) x 4
Hang Power Snatch x 3
Weightlifting
Power Snatch (5 x 3 Building)
Record heaviest set
These do not need to be touch and go. The three reps should be accomplished under one minute each round, once you finish you can hop on the bike and start working through your two minute ride. I’m thinking most of you can be working 300-350watts for guys and 200-250watts for ladies.
Follow structure:
Every 4:00 x 5 Rounds
3 Power Snatch
2:00 Bike (Moderate Pace)
Rest/Adjust Bar (Time Remaining)
Metcon
Metcon (Time)
For time
8 Rounds
5 Hang Power Clean
9/6 Pushups
20 Double Unders
Post total time