CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
T-Spine Extension x 10
Cat/Cow x 10
Lat Stretch x :30
PVC Pass Through x 10
Into
2 Rounds
Snatch Grip RDL x 5
Hang Power Snatch x 5
Snatch Balance x 5 (as deep as you can go into OHS)
Weightlifting
Metcon (Weight)
4 Sets
Snatch Complex
(Building)
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat
Record heaviest weight used
For the OHS, I know many are not able to go full depth. For this movement, just descend as deep as you can still maintain good position.
Metcon
Metcon (Time)
Every 2:30 x 6 Rounds
6 Alt DB Snatch (3/arm)
6 Burpee Box Jump
6 Toes to Bar
24 Double Unders
Record time for slowest round