Month: February 2019

CrossFit North Reston – CrossFit

Weightlifting

Metcon (3 Rounds for weight)

Snatch Practice

3 x 5:00 Block

Every :30

1 Power/Full Snatch

Rest 2:00 (Build)
Record weight used for each block.

I would use this time to really work on bar path/overall quality, instead of loading up the barbell. You can adjust power or full as you progress through. This is all about practice today.

Metcon

Metcon (AMRAP – Rounds and Reps)

OPTIONAL WOD

AMRAP 10

Double Unders x 25

Burpees x 10

Walk Balls x 10
Record ROUNDS + REPS

OR

You may also use this time to practice a mvmt/skill you might need to brush up on. For possible open suggestions I’m thinking maybe a db movement, a gymnastic skill on the pull up bar, or a variation of one of the Olympic lifts (odds are you will not see to rowing and wall balls….but who knows)

CrossFit North Reston – CrossFit

Weightlifting

Front Squat (See Description)

Record final set

1st Set: x 5 (75%)

2nd Set: x 3 (85%)

3rd Set: x ME (95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

300/250m Row

15 Pushups

15/12 Cal Bike

15 Toes to Bar
Post ROUNDS + REPS

CrossFit North Reston – CrossFit

Weightlifting

Metcon (Weight)

EMOM 10

3 Power Clean + 1 Jerk

(Building)
Post heaviest weight used

Metcon (Time)

For Time

21-15-9

Deadlift (185/125)

Box Jump
Post total time

RX+

225/155

CrossFit North Reston – CrossFit

Weightlifting

Push Jerk (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:

7 Thrusters (75/55)

7 Pullups

7 Burpees

30/24 Cal Row

2 Rounds:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

20/16 Cal Bike

1 Round

7 Thrusters (75/55)

7 Pull-ups

7 Burpees
Post total time

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Teams of 2

6 Rounds For Time

20/16 Cal Bike

10 Bar Facing Burpee

12 Power Clean (135/95)

14 Toes to Bar
Post TOTAL time.

Rx+

Bike 24/20

Power Clean 155/105

Steady pace today, this will go fast without you trying to make it that way. Not a ton of volume today split between two people. I’m sure a lot of you will be a little sensitive in the quad area. Great job last night! I heard great things.

CrossFit North Reston – CrossFit

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

CrossFit North Reston – CrossFit

Metcon

Metcon (3 Rounds for reps)

3 x AMRAP 4 (2:00 Rest B/T)

Buy In: 32yd Prolwer (215/165)

Into AMRAP (time remaining)

5 x Hang Power Clean (95/65)

5 x Front Squat

5 x Shoulder to OH

35 x Double Unders
Post TOTAL reps completed for EACH round

Rx+

235/195 Prowler

115/80

With the open announcement coming tonight, there is plenty time built in to today’s class to ask one of the coaches about a certain mvmt or skill that you would like to brush up on. As far as the metcon, work on cycling through the barbell movements with as few breaks as possible. Especially when it comes to barbell work, smooth is fast and fast is smooth.

CrossFit North Reston – CrossFit

Metcon

Metcon (3 Rounds for reps)

3 x AMRAP 4 (with 2:00 Rest between each AMRAP)

Buy In: 32yd Prowler (215/165)

Into (time remaining)

10 Hang Power Clean (115/80)

35 Double Unders
Post total reps completed each AMRAP (do not include prowler push)

Rx+

135/95

Metcon (No Measure)

Upper Back/Midsection Accessory

3-4 Rounds

(Chose one from each category)

Upper Back:

Slow Tempo Ring Rows

Strict C2B/Pullups

Farmers Carry

Pull Aparts

Midsection:

GHD Situps

Wtd Abmat (feet anchored)

Plank Variation

Strict T2B/K2C

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

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