CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 x
Bike x 1:00
Cat/Cow x 10
Lat Stretch x 1:00/Side
2 x
Inchworms x 6
Kip Swings x 8
Air Squat x 10
2 x
Snatch Grip DL x 3 (Mid Shin to Hip)
Hang High Pull x 3
Hang Power Snatch x 3
Power Snatch x 3 (Mid Shin)
Weightlifting
Power Snatch (10 x 1, 10 x 1, 10 x 1)
Record heaviest block
Follow Structure:
Every :30 Seconds – 5:00
Snatch x 1
2:00 Rest/Build
Every :30 Seconds – 5:00
Snatch x 1
2:00 Rest/Build
Every :30 Seconds – 5:00
Snatch x 1
Refer back to 1/14/22 and 1/4/22 to better plan your jumps.
For those who are repeating this, refer back and at minimum increase at least one of the blocks. For those completing for the first time, start with a weight that is practically a warm up weight. From there you will be better able to select appropriate weights for rounds 2 and 3.
Metcon
Metcon (Time)
2 Rounds for Time
30 KB Swings
30/20 Push-ups
20 Goblet Squats
20 Toes to Bar
Record total time