20 November 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

90/90 Hip Rotations x 10 (w/glute stretch)

Sumo Squat Hold x :30


2 Rounds

RDL x 5

Hang High Pull x 5

Front Squat x 5

Hang Squat Clean x 5


Metcon (Weight)

Hang Squat Clean

5 x 3 (Building)
Record heaviest set

Do not worry about weight today. Focus on pulling your self under the bar and into a good squat position. Also a great prep for movements in the metcon today.


Metcon (2 Rounds for time)

For Time

15 Power Cleans

20 Box Jump (Step Down)

25 Thrusters

(5:00 Rest)

25 Thrusters

20 Box Jump (Step Down)

15 Power Cleans
Record a time for each of the two pieces

Looking for a power clean weight in the 115-135 range for guys and 75-95 for ladies. Thrusters will be LIGHT. Set up your bar accordingly (you will have to use one bar), would like to see around 75lbs for guys and 55lbs for ladies. Should be able to knock out thrusters in 1-2 sets. Go lighter if need be. This is meant to be fast, so if you arent sure, go lighter.

Categories: WOD

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