CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
5 Snatch Grip DL
3 Hang High Pull
5 Hang Power Snatch
3 OHS
You may build across each round but focus on technique and hitting good positions.
Weightlifting
Power Snatch (10 x 3 @70-75%)
Record weight used
Refer to 7/22
We are increasing reps, so be careful with jumping weight too much from last week.
Metcon
Metcon (Time)
3 Rounds
400m Run
20 Kettlebell Swings
20/14 Pushups
Post total time for completion
At Home Workout
Metcon (AMRAP – Rounds)
No Equipment
AMRAP 16:
24 Good Mornings
24 Air Squats
24 Glute Bridges
48 Russian Twists
48 High Knees in Place
Minimal Equipment
5 Rounds:
12 DB Hang Power Cleans
50 Double Unders*
48 Russian Twists
50 Double Unders
*Substitute single unders as needed.
Warm Up:
3 Rounds:
10 Toe-touch to jump
1:00 Single Unders
10 Sit-ups