19 April 2019


CrossFit North Reston – CrossFit

Weightlifting

Deadlift (5 x 5 (80%))

Record weight used

Perform a working set every :90 for 5 sets.

Metcon (2 Rounds for reps)

EMOM 16

Min 1) 7 Hang Power Clean + ME Burpees

Min 2) 7 Hang Power Snatch + ME Double Unders

Min 3) 7 Thrusters

Min 4) Rest

75/55 Barbell Weight
Post total burpees completed and post total double unders completed

The barbell should be light. Remember to not rush barbell movements, no need to try to go faster when you are going to go unbroken each round.

18 April 2019


CrossFit North Reston – CrossFit

Weightlifting

Metcon (Weight)

EMOM 10

Power Snatch x 2 (80%)
Record weight used

Metcon (Weight)

Superset:

3 Rounds NFT

Dips x 5-10

Leg Raises x 10

DB Row x 10/Arm
Record weight used for the db row

The slower the better on ALL these movements. The goal should be to make the targeted muscles work as much as possible during each set.

Metcon (Calories)

AMRAP 8

Partner Max Cal Bike
Record total calories

You and your partner may switch back and forth as frequent as you like in order to try to accumulate as many calories as possible in 8 minutes

17 April 2019


CrossFit North Reston – CrossFit

Metcon

800m Run (Time)

Max Effort 800m Run

Metcon (2 Rounds for reps)

Tabata Work

:20 Work/ :10 Rest

Air Squat

Pushup
Post total reps for air squats (round 1) and push-ups (round 2)

RX+

20/14 Vest

Alternate back and forth between these 2 movements until you have complete 8 x :20 intervals on each movement. This will take a total of 8 min.

800m Run (Time)

Max Effort 800m Run
This is not a typo…. There is 2 800m runs. YAY MURPH PREP

Metcon (2 Rounds for reps)

Tabata

:20 Work / :10 Rest

Pullups

Reverse Lunge
Record Total reps for each mvmt

Rx+

20/14 vest

Follow same structure as previous tabata section.

16 April 2019


CrossFit North Reston – CrossFit

Weightlifting

Push Press (2 x 3-5, 1 x ME @80%)

Record 3rd set (weight and reps)

**Superset w/

Hip Thrust x 10-15

WTD Sit-ups x 15 (feet anchored)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Sh-2-Oh (95/65)

10 Toes to Bar

10 Box Jumps (24/20)
Record total rounds + reps

RX+

115/80

15 April 2019


CrossFit North Reston – CrossFit

Weightlifting

Metcon (Weight)

EMOM 10

Power Clean x 2 (80%)
Post weight used

Back Squat (3 x 8-10 @ 65%)

Record weight used

If your percentage feels “light” slow down your tempo (stay at 65%).

Metcon

Metcon (Time)

4 Rounds

12/10 Cal Row

40 Double Unders

12 Alt DB Snatch (50/35)
Post total time

No reason for you to stop moving on this one…. No breaks.

RX+

15/12 Cal Row

13 April 2019


CrossFit North Reston – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

(One person runs 400m, while one person works in the gym)

0:00-5:00

15/10 Cal Bike

10 Power Cleans (95/65)

10 Front Squat

5:00-10:00

15/10 Cal Bikes

10 Power Clean (115/80)

10 Front Squat

10:00-15:00

15/10 Cal Bike

10 Power Clean (135/95)

10 Front Squat

15:00-20:00

15/10 Cal Bike

10 Power Clean (155/105)

10 Front Squat
Score is total rounds + reps

The bar needs to be adjusted every 5:00. Whoever is working will need to adjust the bar each time the 5:00 mark hits.

12 April 2019


CrossFit North Reston – CrossFit

Weightlifting

Push Press (2 x 10, 1 x ME @60%)

Record reps on your third set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:00 / 1:00 Rest x 4 Rounds

4 Handstand Pushup

4 Burpee Box Jump Over

4 Chest to Bar
Post rounds + reps

**Pick up where you left off each AMRAP**

RX+

Strict HSPU

11 April 2019


CrossFit North Reston – CrossFit

Metcon

Metcon (AMRAP – Reps)

EMOM 8

Min 1) Row x :40 (Moderate)

Min 2) Muscle up Skill x 3-5
Record total reps of muscle up work (but more importantly is recording WHAT you do for this portion)

Options:

-Muscle ups (Bar/Ring)

-Muscle up transitions (feet on the floor)

– False grip strict ring pull-ups

– False Grip Ring Rows

Weightlifting

Metcon (Weight)

EMOM 10

Power Snatch x 3 (70%)
Post weight used

Back Squat (5 x 5 @75%)

Post weight used

Try to complete working sets every :90.

09 April 2019


CrossFit North Reston – CrossFit

Metcon

Metcon (AMRAP – Reps)

Murph Prep

Every 2:00 x 5 Rounds

Run 200M

Pushups x ME
Record total reps of push-ups

RX+

Vest 20/14

There is a total of 30 minutes of work time today. You should keep output around 60-70%, a speed that you can maintain. Those of you wearing a vest, try to leave it on the entire time.

3:00 Rest/Transition

Metcon (AMRAP – Reps)

Every 2:00 x 5 Rounds

Row x 15/12

Air Squats x ME
Record total reps of squats

RX+

Vest 20/14

3:00 Rest/Transition

Metcon (AMRAP – Reps)

Every 2:00 x 5 Rounds

Bike x 12/9

Pullups x ME
Record total reps of pull-ups

RX+

Vest 20/14