CrossFit North Reston – CrossFit
Weightlifting
Power Clean (4 x 5 @75%)
Record weight used
Superset w/
Chest Supported Rows x 8-12
Remember power cleans should be about accelerating the bar from the floor. Most of you should still be hitting muscle cleans or a very shallow receiving position on the power clean.
Metcon
Metcon (2 Rounds for reps)
2min. AMRAP:
14/11 Calorie Assault Bike Sprint
Max Double Unders in remaining time…
Rest 2 min.
2min. AMRAP:
14/11 Calorie Assault Bike Sprint
Max Alternating DB Snatches in remaining time…
Rest 2 min.
2min. AMRAP:
14/11 Calorie Assault Bike Sprint
Max Double Unders in remaining time…
Rest 2 min.
2min. AMRAP:
14/11 Calorie Assault Bike Sprint
Max Alternating DB Snatches in remaining time…
Rest 2 min.
2min. AMRAP:
14/11 Calorie Assault Bike Sprint
Max Double Unders in remaining time…
Record total double unders (as round 1) and total DB snatch (as round 2)