CrossFit North Reston – CrossFit
Weightlifting
Back Squat (4 x 6 @70-80%)
Record heaviest set
We will be testing out to finish our cycle this week. Goal of today, practice on each set today as if it was your max set.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
1 Power Clean
Into
4 Pullups
8 Pushups
12 Weighted Reverse Lunges
2 Power Cleans
Into
4 Pullups
8 Pushups
12 Weighted Reverse Lunges
3 Power Cleans
Into
4
8
12…….
Record total Rounds+Reps
Continue to add one power clean each round, but the pullups/push-ups/lunges remain the same.
If you were in class on 8/12, I would use 80-85% of your heaviest set of 3 from that workout.