CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Bike x 1:00
Inchworm x 6
Band Pull Apart x 12
2 Rounds
Barbell RDL x 8
Hang High Pull x 8
3 Pos Power Clean (high hang, above knee, mid shin) x 3
Weightlifting
Power Clean (5 x 4 @80%)
Record weight used
**Superset w/
5-10 Strict Pullups**
Refer back to 11/3, 11/8, and 11/16. We established a heavy 1rm on 11/3. Otherwise look at one of the other dates and just bump up your weight a little.
All performed as singles
Metcon
Metcon (4 Rounds for reps)
2:30 Work / 1:00 Rest x 4 Sets
20 Alt DB Snatch
10 Burpees to Target
Max Double Unders
Record Double Unders for each round
(Divide by 2 if recording single unders)
Focus on your set up for the DB Snatch, find a hip position that works for you (minimizing lower back stress). Also for burpees you must find a bar that you are able to jump and touch with BOTH hands.