17 July 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

:30 Kneeling Wall Lat Stretch

15 KBS

8 Empty Bar Strict Press


15 Clusters w/empty bar or 75/55 (Squat Clean into thruster)
Work on front rack position before class if you have time


Metcon (6 Rounds for weight)

Every 5:00 x 6 Rounds

200m Run

4 Hang Power Clean

6 Push Jerk
Record weight for each round. Build as you feel comfortable with. Focus on bar path and hitting solid positions in both recieving the clean as well as locking the arms out on the re-dip on your overhead work.

Try to keep each round bewteen 2-3 minutes of work.

At Home Workout

Metcon (3 Rounds for reps)

:60 Burpees

800m Run

:60 Burpees

– Rest 2:00

:60 Air Squats

400m Run

:60 Air Squats

– Rest 2:00

:60 Sit-ups

200m Run

:60 Sit-ups
Record Reps for burpees, squats, and sit-ups in each round.

Warm Up

3 Sets

:30 Doorway Stretch Each Arm

50′ Bear Crawl Forward

50′ Bear Crawl Reverse

5 Strict Burpees*

Categories: WOD

Previous Post:


Next Post: