WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Bike x 1:00 (light pace)

10 Good Mornings

10 Front Squats

*empty/light Barbell*

Weightlifting

Clean (5 x 4 @75%)

Post weight used

Does not need to be touch and go but take less then :05 seconds between each rep. Take 1:30-2:00 between sets

Clean (5 x 4 @75%)

Post weight used

Does not need to be touch and go but take less then :05 seconds between each rep. Take 1:30-2:00 between sets

Metcon

Metcon (Time)

For Time

10 DB Power Snatch (50/35)

10 Toes to Bar

12/8 Cal Bike

2:00 Rest

20 DB Power Snatch

20 Toes to Bar

15/10 Cal Bike

2:00 Rest

30 DB Power Snatch

30 Toes to Bar

20/14 Cal Bike
Post total work time

(Subtract 4:00)

RX+

Bike 15/10 -rd1

Bike 20/14 -rd2

Bike 25/18 -rd3

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15 Air Squats

15 Glute Bridges

20 Step X-Band Walk (10/direction)

15 Banded Pull Aparts

5 Banded Pass Throughs

Metcon

Metcon (6 Rounds for distance)

6 Rounds

20 Strokes on the Rower for Max Distance

Rest 3:00
Record total meters each round

(This will be wherever the monitor stops at after the final pull)

*Each round must be completed under 1:30*

During rest period

Superset w/ 12 x Spiderman Crunches (6/side)

(These are extremely difficult if completed with a slow and control tempo)

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Banded Good Mornings

5 Inchworm

15/12 Cal Row

Weightlifting

Deadlift (6 x 3 @75%)

Record weight used

Superset w/

:40 Plank between each set

Keep each decent as slow and controlled as possible. Weight should lightly touch the floor on each rep.

Metcon

Metcon (Time)

For Time

15 Wall Balls

6 Chest to Bar

25 Wall Balls

8 Chest to Bar

35 Wall Balls

10 Chest to Bar
Post total time

RX+

Muscle ups

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

8:00 Running Clock

10/6 Cal Bike

10 Single Arm DB Thruster (5/side)

6/4 Strict Pullups

Weightlifting

Push Jerk (9-7-5-2)

Record top set

Begin right around where you started last week, for most it should be 65-70%. Depending on how last week went, make necessary adjustments. Don’t want to see many misses. This is weightlifting practice

Metcon

Metcon (Time)

For Time

21/17 Cal Row

14 Thrusters (95/65)

7 Bar Facing Burpees

3:00 Rest

14 Thrusters

7 Bar Facing Burpees

21/17 Cal Row

3:00 Rest

7 Bar Facing Burpees

21/17 Cal Row

14 Thrusters
Post total work time

(Subtract 6:00 from final time)

RX+

115/75

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Ring Row

10 Hang Power Snatch

10/6 Pushup

Weightlifting

Clean (6 x 2 @80%)

Record weight used

Does not need to be TnG

Metcon

Metcon (Time)

15-12-9-6-3

Power Snatch (115/75)

Pullups
Post total time

RX+

Chest to Bar

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10/8 Cal Row

8 Toes to Bar

10 Goblet Squats

Metcon

Metcon (Time)

Teams of 2

6 Rounds (3/each)

10 Front Squats (115/75)

10 Box Jumps (24/20)

Into..

4 Rounds (2/each)

15 Push Jerk (95/65)

10 Box Jumps

Into..

2 Rounds (1/each)

30 Thrusters (75/55)

10 Box Jump

Buy Out:

100/80 Cal Row
Post total time

RX+

135/95

115/75

95/65

You may utilize step-ups, just make sure you stand all the way up with each rep

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

15 Banded Good Mornings

15 Box Jumps

10 Inchworms

10/8 Cal Row

Weightlifting

Clean (5 x 4 @70%)

Record weight used

Drop and reset as needed. Does not need to be TnG

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

9 Bar Facing Burpees

6/3 HSPU

9 Deadlifts (185/125)
Record Rounds + Reps

RX+

9/6 HSPU

Deadlift @ 205/135

If you are scaling the HSPU, and if you are capable and able, use today to get away from seated DB press and work on holding a handstand for :15 or 2 wall walks each round. If you are doing seated DB press, complete 6 reps each round.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Thoracic Extension x 10**

Side Lying Thoracic Rotation x 5/Side**

Pigeon Stretch x :30/side

90/90 Hip Rotations x 10

**w/foam Roller

Metcon

Metcon (3 Rounds for time)

Every 2:00 x 5

Prowler x 32yd (225/175)

1:00 Rest/Transition

Every 2:00 x 5

Row x 15/12

1:00 Rest/Transition

Every 2:00 x 5

Bike x 12/8
Post slowest time for each round

Want sustained output for 30 minutes worth of intervals today

Rx+

Prowler 245/205

Row 20/16

Bike 18/12

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

6:00 Steady Work

12 Wall Balls

8/5 Pushups

6/4 Strict Pullups

Weightlifting

Deadlift (8 x 3 @70%)

Record weight used

Superset w/

:30 Plank between each set

Keep each decent as slow and controlled as possible. Weight should lightly touch the floor on each rep.

Metcon

Metcon (Time)

3 Rounds for Time

6 Power Clean and Jerk (95/65)

50 Double Unders

6 Power Clean and Jerk

15 Pullups
Post total time

RX+

115/75

Pullups x 30 (rd1)

Chest to Bar x 20 (rd2)

Muscle ups x 10 (rd3)

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

32yd Prowler Push (165/125)

8 Strict Toes to Bar

4 Strict Press

4 Push Press

4 Push Jerk
Build weight on the bar if you would like or stick with the empty bar

Weightlifting

Push Jerk (10-8-6-2 )

Record heaviest weight

(Post your building weights in notes)

As reps decrease, build on your bar. Everyone should be begin @60-70% for set of 10.

Metcon

Metcon (2 Rounds for reps)

2 x AMRAP 5 (3:00 Rest)

Power Snatch x 8 (95/65)

Lateral Burpee x 8

Toes to Bar x 12
Record total reps for each amrap

RX+

115/75