19 February 2019


CrossFit North Reston – CrossFit

Weightlifting

Front Squat (See Description)

Record 3rd Set

1st Set: x 3 (70%)

2nd Set: x 3 (80%)

3rd Set: x ME (90%)

Metcon

Metcon (Time)

3 Rounds (w/2:00 rest between rds)

12 Deadlifts (185/125)

12/10 Bike

12 Pullups
Record Total WORK time (this should be the time that the clock reads at the end of your 3rd round, minus 4:00 minutes rest)

Rx+

225/155

15/12 Bike

15 Pullups

18 February 2019


CrossFit North Reston – CrossFit

Weightlifting

Push Jerk (See Description)

Record 3rd Set

1st Set: x 5 (65%)

2nd Set: x 5 (75%)

3rd Set: x ME (85%)

Metcon

Metcon (Time)

3 Rounds For Time

10 Power Snatch (95/65)

10 Lateral Burpees

10 Box Jumps

10 Wall Balls
Post TOTAL time

Rx+

115/80

16 February 2019


CrossFit North Reston – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20

60 Cal Row

50 Toes to Bar

40 Wall Balls

30 Power Cleans (135/95)

20 Chest to Bar
Post TOTAL Rounds+Reps

Rx+

Muscle ups

This is going to be a fun one. Much nicer with a partner (this was an open workout in 2014, completing solo is pretty brutal).

15 February 2019


CrossFit North Reston – CrossFit

Weightlifting

Bench Press (1 x 3, 4 x 3)

Post heavy 3-rep

Then drop down to hit 4 more sets of 3 at 80%. Slow down that eccentric (lowering) phase! No bouncing off the chest.

Metcon

Metcon (Time)

For Time:

20 Alt DB Snatches (50/35)

30 Double Unders

18 Alt DB Snatches

30 Double Unders

16 Alt DB Snatches

30 Double Unders

14 Alt DB Snatches

30 Double Unders

12 Alt DB Snatches

30 Double Unders

10 Alt DB Snatches

30 Double Unders

**EMOM 3 Burpees**
Post TOTAL time

Relatively higher volume of db snatches. Select a lighter db if you have your doubts. Many of you have a tendecy to let your hips creep up and really begin to tap into the lower back, lets work to avoid this as best we can.

14 February 2019


CrossFit North Reston – CrossFit

Gymnastics

Handstand Push-ups (See Description)

Post TOTAL reps completed (looking for consistency)

If you did this when we did it back in December/Janury (12/14/18 and 1/11/19), build on it. Hoping everyone can end up with a few more reps completed at the end of the 12 minutes.

EMOM 12

Scaled: 1-2 Wall Walks

RX: 1-5 HSPU

RX+: 1-5 Deficit HSPU

Quality > Quantity

Make this your own. You may complete RX or RX+ with kipping or strict reps. Don’t want too much over 5 reps each minute just so we keep volume under control. Make reps more challenging by controlling your descent, this is not for time, so don’t slop through it.

Metcon

Metcon (Time)

5 Rounds For Time

12 Pullups

6 Squat Snatch (95/65)
Record TOTAL time

RX+

115/80

13 February 2019


CrossFit North Reston – CrossFit

Weightlifting

Front Squat (See Description)

Record 3rd Set

1st Set: x 5 (65%)

2nd Set: x 5 (75%)

3rd Set: x ME (85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

9 Kettlebell Swings (1.5/1)

9 Burpees

9 Kettlebell Swings

9 Box Jumps
Record Rounds+Reps

There is nothing here that should cause you to stop moving. Settle into a pace and just turn your brain off until the time is up. A huge portion of being successful at open workouts is your willingness to not stop moving.

12 February 2019


CrossFit North Reston – CrossFit

Metcon

Metcon (5 Rounds for time)

Every 6:00 – 5 Rounds

20/15 Cal Row

15 Wall Balls

10 Deadlifts (185/125)

5 Chest To Bar
Post time for EACH round

RX+

225/155

Muscle ups (ring if capable)

11 February 2019


CrossFit North Reston – CrossFit

Weightlifting

Push Jerk (Establish heavy triple)

Work to a heavy triple. We have been hitting the push press a bunch recently, want to see some heavier weights going over head today. Warm up focusing on technique.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

8 Power Snatch (95/65)

8 OHS (95/65)

30 Double Unders

***On the 0:00 and 5:00 – Prolwer Push x 32 yards (215/165)
Post ROUNDS + REPS (Do not include Prolwer in your score)

Rx+

115/80

Make sure to pick up where you left off on the AMRAP after the second prolwer push.

09 February 2019


CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Teams of 2

For Time:

30/24 Cal Bike

42 Front Squats (135/95)

30/24 Cal Row

42 Toes To Bar

30/24 Cal Bike

30 Front Squats (135/95)

30/24 Cal Row

30 Toes to Bar

30/24 Cal Bike

18 Front Squats (135/95)

30/24 Cal Row

18 Toes to Bar
Post total time

Rx+

155/105

08 February 2019


CrossFit North Reston – CrossFit

Weightlifting

Push Press (See Description)

Record 3rd Set

1st Set: x 5 (75%)

2nd Set: x 3 (85%)

3rd Set: x ME (95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

12/10 Cal Row

6 Power Cleans + Jerk (135/95)

6 Lateral Burpees

Rest 5:00

AMRAP 5

12/10 Cal Row

8 Power Clean + Jerk (115/80)

6 Lateral Burpees
Post TOTAL Rounds + Reps

Ex. First AMRAP – 2+8

Second AMRAP – 2+26

SCORE = 4 + 34