19 January 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

:30 Lat Stretch

10 Cat/Cow

10 PVC Pass Throughs


2 Rounds

8 Snatch Grip DL

6 Hang High Pull

4 Hang Power Snatch

2 Power Snatch (Mid Shin)


Power Snatch (8 x 2)

Record Weight used

**Complete 1 set Every :90 Seconds for 8 Sets**

For anyone who was at class last friday (1/15), look to see what you hit your 4 x 2 power snatch at. I would stick right around that weight. You may add 5-10lbs depending on how it felt.


Metcon (Time)

Every 3:00 x 5 Rounds

10 Push Jerk

10 Toes to Bar

10 Hang Power Clean

6/4 Handstand Pushup
Record slowest round time

Scaling will be important in this piece. Movements should be mostly unbroken sets (with the exception of maybe 1 break in T2B). Also the same weight should be used for both barbell movements.

Categories: WOD

Previous Post:


Next Post: