CrossFit North Reston – CrossFit
Weightlifting
Metcon (Weight)
Snatch Skill Work
Every :90 x 4 Sets
1 Power Snatch
1 OHS
1 Heaving Snatch Balance
4 Sets NFT
Hang Snatch (mid thigh) x 2
Snatch (from floor) x 1
**Does not have to be TnG from the floor
Record heaviest weight used during hang snatch/snatch portion.
The E:90 work should be a technical warm-up. You may adjuat weight throughtout our four working sets.
Metcon (3 Rounds for time)
Every 5:00 x 3 Rounds
20 Air Squats
20/16 Cal Row
8 Power Snatch (95/65)
Record time for EACH round
RX+
115/75