22 June 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/Mobilize

Lats

Pecs

T-Spine

2 Rounds

Hang Power Clean x 6

Push Press x 6

Push Jerk x 6

Active Bar Hang x :20

Weightlifting

Push Jerk (3 x 8)

Record heaviest weight

Last week was a our first week in while hitting some heavy push jerk work. Continuing to get comfortable getting under the bar today. Focus on the re-dip/lockout position.

Metcon

Metcon (Time)

For Time

6 Rounds

3/2 HSPU

5 Toes to Bar

5 Wall Balls

Into

4 Rounds

4/3 HSPU

7 Toes to Bar

7 Wall Balls

Into

2 Rounds

5/4 HSPU

9 Toes to Bar

9 Wall Balls
Record total time

Small sets but lots of volume today. Don’t have to race through this one, but you will have to stay with unbroken sets.

If scaling to an OHP variation, follow the same rep scheme as wall balls/toes to bar.

Categories: WOD

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