WOD

CrossFit North Reston – CrossFit

CrossFit North Reston – CrossFit

Metcon

Metcon (Weight)

EMOM 35

Min 1) Bike 11/8

Min 2) Deadlift x 10

Min 3) Double Under x 40

Min 4) Row x 15/12

Min 5) DB Step-Ups x 10

Min 6) Weighted Situps x 15

Min 7) Rest
Record weight on Deadlift

Cardio Wednesday!!!

High rep deadlifts for this piece. Been a while since we hit higher volume deadlifts, choose a weight that you can go touch and go at a controlled tempo.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Bike x :30

Cat/Cow x 10

90/90 Hip Rotations x 10

2 Rounds

Wall/Band Tricep Stretch x :30/Side

Lat Stretch x :30/side

Inchworm x 6

2 Rounds

RDL x 10

Hang Power Clean x 10

Power Clean (Mid Shin/Floor) x 10

Weightlifting

Power Clean (1 x 2)

Record heaviest set

Follow Structure

Every 3:00 x 10 Rounds

Bike x 9/6

Bar Facing Burpee x 5

Power Clean x 2 (Building)

One of my FAVORITE workouts for everyone to grease the groove and hit some big numbers. Plan to start around 50% of what you have cleaned recently.

CrossFit North Reston – CrossFit

Weightlifting

Bench Press (1 x 2 )

Build to a heavy 2-Rep

Re-Testing the bench today. Hoping to see some PRs!

Metcon

Metcon (Time)

For Time

10-1

Row (Calories)

Thruster

Toes to Bar
Record total time

10 Cal Row, 10 Thrusters, 10 Toes to Bar, 9 Cal Row, 9 Thrusters, 9 Toes to Bar, 8, 8,8…..

All the way down to 1’s.

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Teams of 2

For Time

Buy in: Wall Ball x 100

Into……

10 Round

Relay Style (You go, I go)

Row x 12/10

Deadlift x 6

Bar Facing Burpee x 6
Record total time

Slightly faster Saturday workout, but you will have to push the pace when it’s your turn. This will be a little bit longer work:rest ratio today. See if you and your partner can keep rounds under 2:00.

CrossFit North Reston – CrossFit

Weightlifting

Push Press (3 x 2 @95%)

Record weight used

Push Jerk (3 x 2 @95%)

Record weight used

Metcon

Metcon (Time)

For Time

Bike x 20/14

5 Rounds

4 Thrusters

4 Strict Pullups

Bike x 20/14

5 Rounds

8 Front Squat

8/6 Push-ups
Record total time

Thrusters should be on the heavier sode if what you feel comfortable with. You will use the same bar for front squats in the second portion.

CrossFit North Reston – CrossFit

Weightlifting

Power Clean (5 x 2 @90%)

Record weight used

Singles today. Refer back to 12/7 and 11/30.

Metcon

Metcon (AMRAP – Reps)

5 Sets

10-20 Toes to Bar (Unbroken)

12 DB/KB Walking Lunges (Heavy As Possible)(6/Leg)

50 Double Unders

(2:00 Rest)
Record total toes to bar

(Post total weight for lunges in notes)

Perform each round with as little rest as possible between each movement, then once you complete reps on the jump rope, check the clock and take 2:00 before repeating.

CrossFit North Reston – CrossFit

Metcon

Metcon (4 Rounds for time)

Cardio Wednesday

On a Running Clock…

0-8min…

3 Rounds:

300/250m Row

12 Wall Balls

8-16min…

3 Rounds:

8 Burpee Box Jump

10 Barbell Push Press

16-24min…

3 Rounds:

300/250m Row

12 Wall Balls

24-32min…

3 Rounds:

8 Burpee Box Jump

10 Barbell Push Press
Record time of completion for each section

Repeat from 11/17. Everyone needs to come ready to put the pedal down and beat your previous scores. Have fun with this one!

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Banded Hamstring Stretch x :30 Side

DeadBug x 10 (Alt 5/Leg)

Glute Brudge x 10 (:03 Hold)

2 Rounds

Row x 10/8

Kettlebell Swing x 15

Inchworm x 5

Weightlifting

Deadlift (5 x 2 @90%)

Record weight used

Encourage everyone to try to approach all reps as singles today. You MUST focus on the set-up, create as much tension as possible between you and the barbell before beginnging the lift.

Metcon

Metcon (Time)

Every 3:00 x 5 Rounds

Row x 18/14 Cal Row

Incline Leg Raises x 12
Record slowest round time

Do not sleep on this one. This will be one of the hardest midsection workouts we have done in a while….

CrossFit North Reston – CrossFit

Weightlifting

Bench Press (3 x ME @75/85/95%)

Record final set

This in our final week of our bench press cycle before we re-test next week.

Metcon

Metcon (5 Rounds for reps)

5 Rounds

2:00 Work / 1:00 Rest

Bike x 11/7 Calories

Hang Power Snatch x 8

Squat Variation x AMAP (Time Remaining)
Record total reps of squats competed for EACH round

(Post squat variation in notes)

Squat Varations (You choose one and stick with it):

-Overhead Squat

-Front Squat

-DB Goblet Squat