CrossFit North Reston – CrossFit
Weightlifting
Stuck at Home Option
Metcon (No Measure)
MINIMAL EQUIPMENT VERSION:
On a 10:00 Clock:
Every :30:
One 3-Position DB Power Clean
ZERO EQUIPMENT VERSION:
Perform 50 of the following bodyweight complex:
3 Good Mornings
3 Air Squats
6 Alternating Jumping Lunges
DB Power Clean: Reps will come from the high hang (hip), low hang (just above the knee) and floor (seen in this video) https://www.youtube.com/watch?v=vh0Tj7G4k0c
DB Power Clean with one DB: https://www.youtube.com/watch?v=NbDylRm5SKk
Accessory & Stretching (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
3 Sets:
24 KB or DB Alt. Gorilla Row (12 / Side)
15 Weighted Good Mornings*
*Hold KB or DB at chest
ZERO EQUIPMENT ACCESSORY:
3 Sets:
1:00 Plank
15 Object Good Mornings*
*Hug object at chest
STRETCHING:
2 Rounds (For Quality):
15 Soldiers March / leg
10 Lunge w/ Twist / leg
10 Downward Dog
Gorilla Row: https://www.youtube.com/watch?v=UsxcaALqr2c
Soldiers March: https://www.youtube.com/watch?v=i0ZM7SsD5YI