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.