16 July 2019


CrossFit North Reston – CrossFit

Weightlifting

Bench Press (5 x 2 @90%)

Record weight used

Superset w/

Strict Pullup Practice

(5-10/set, does not need to be unbroken. C2B or weighted for those who excel. Scale to banded with a pause @ the bottom for those who need assistance)

Metcon

Metcon (Time)

For Time

12/10 Cal Row

10 Jerks (115/80)

12/10 Cal Row

8 Jerks

12/10 Cal Row

6 Jerks

12/10 Cal Row

4 Jerks

12/10 Cal Row

2 Jerks
Record total time

RX+

135/95

15 July 2019


CrossFit North Reston – CrossFit

Weightlifting

Squat Clean (See Description )

Record Weight for final round

Every 4:00 x 5 Rounds

10 Toes to Bar

20 Double Unders

Into….

8 Squat Cleans @60% (Rd1)

6 Squat Cleans @70% (Rd2)

4 Squat Cleans @80% (Rd3)

2 Squat Cleans @85% (Rd4)

2 Squat Cleans @90% (Rd5)

Everyone should have some nice rest built in today. Obviously we are starting to make our way into some high %’s so take time to hit these weights.

RX+

15 T2b

35 DU

Metcon (Weight)

EMOM 12

Min 1) KB Swing x 20 (1.5/1)

Min 2) Side Plank x :40

Min 3) Side Plank x :40
Record KB weight

(RX if you are able to hold each plank without breaking)

13 July 2019


CrossFit North Reston – CrossFit

Metcon

Metcon (Calories)

Teams of 3

AMRAP 20

Athlete 1: Row x Max Cal

Athlete 2: Double KB Front Rack Hold (1.5/1)

Athlete 3: Run 200m

(Details on transitions below)
Record total number of Calories (Do NOT reset your rower)

Teams will rotate off the runner. BUT teams may not accumulate calories on the rower unless someone is holding the KBs in the front rack position. If the team member needs to rest with the KBs the individual on the rower must stop.

12 July 2019


CrossFit North Reston – CrossFit

Weightlifting

Metcon (AMRAP – Reps)

2:00 Work/1:00 Rest x 5 Rounds

1 Round DT (155/105)

ME Double Unders
Score total # of Double Unders

Metcon (Weight)

4 Rounds NFT

DB Row x 6/Arm (w/:05 HOLD @top)

Leg Raises x 10
Record Db Row weight (this will be lighter then what you normally use)

Really focus on contracting the lat on this position.

11 July 2019


CrossFit North Reston – CrossFit

Weightlifting

Front Squat (3 x 2-3, 1 x ME @85%)

Post 4th set performance

Metcon (AMRAP – Reps)

AMRAP 10

Buy in: 30/24 Cal Row

Into…

3, 6 ,9, 12…..

Wall Balls

Burpees
Score total wall balls+burpees

10 July 2019


CrossFit North Reston – CrossFit

Metcon

Metcon (4 Rounds for reps)

4 Rounds

1:00 Toes to Bar

1:00 Hang Power Snatch (75/55)

1:00 Thruster (75/55)

1:00 Bike Cals

2:00 Rest
Score total reps for EACH round

09 July 2019


CrossFit North Reston – CrossFit

Weightlifting

Bench Press (4 x ME @70%)

Record total reps

Superset w/

5 Hang High Pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Deadlifts (155/105)

12/9 Pushups

10 Box Jumps (24/20)
Post Rounds+Reps

RX+

185/125

08 June 2019


CrossFit North Reston – CrossFit

Weightlifting

Squat Clean (See Description )

Record 85% weight

Every 2:00 x 4 Rounds

Row 12/10 Cals

Squat Cleans x 2@75%

-2:00 Rest/Build Bar

Every 2:00 x 4 Rounds

Lateral Burpees x 5

Squat Cleans x 2 @80%

-2:00 Rest/Build Bar

Every Min on Min x 4 Rounds

1 Squat Clean @85%

Metcon (Time)

3 Rounds

15/12 Cal Row

8 Chest To Bar
Record total time

RX+

20/16 Cal Row

12 Chest to Bar

Bring a Friend Day 20190706


CrossFit North Reston – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

Buy in – 50/35 calories on the bike (45 for co-ed)

With the remaining time, as many rounds and reps as possible of:

50 air squats

40 ab-mat situps

30 burpees

20 box jumps/step-ups

200m run with your partner
One partner working at a time (except for the 200m run)

05 July 2019


CrossFit North Reston – CrossFit

Weightlifting

Handstand Push-ups (4 x 5-10)

Record # of reps completed

2:00 Rest between sets

Scale accordingly to fit the rep range (abmat,deficit,etc)

Metcon (Time)

10-1

Shoulder to Overhead (115/80)

**w/ 8 Toes to Bar between each set

(10 Sh2IH

8 T2b

9 sh2oh

8 T2b

8

8

7

8

6

8………)
Record total time

RX+

135/95