CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
90/90 Hip Rotations x 10 (w/glute stretch)
Sumo Squat Hold x :30
Into
2 Rounds
RDL x 5
Hang High Pull x 5
Front Squat x 5
Hang Squat Clean x 5
Weightlifting
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
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.