13 March 2019

CrossFit North Reston – CrossFit

Weightlifting

Push Jerk (4 x 8 Building- See Description)

Record heaviest weight used. (strive to stay unbroken)

Every 3:00 – 4 Rounds

50 Double Unders

8 Push Jerk

Metcon

Metcon (3 Rounds for time)

Every 5:00 – 3 Rounds

Prowler x 32yd (215/165)

Kettlebell Swing x 20 (1.5/1)

Toes To Bar x 20
Record time for each round

RX+

235/195

12 March 2019

CrossFit North Reston – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

3:00 Work / 3:00 Rest x 4

12/9 Cal Bike

12 Deadlifts (185/125)

10 Burpee Box Jump Over
Post total rounds + reps

Rx+

225/155

Pick up each round where you left off previously.

DB Front Rack Lunge Walk (4 x 20)

Walking lunges should be smooth and consistent descending so your knee is close if not making contact to the ground with each rep. If possible, strive to go one step right into the next, instead of the half step in between in order to balance/rest.

**Score the SUM of the dumbbells used
Record sum of db used

Make any adjustments needed to weight based off how last week went.

11 March 2019

CrossFit North Reston – CrossFit

Weightlifting

Metcon (3 Rounds for weight)

EMOM 5

3 x Hang Squat Clean

2:00 Rest/Build Bar

EMOM 4

2 x Hang Squat Clean

2:00 Rest/Build Bar

EMOM 3

1 x Hang Squat Clean
Record Weight for each EMOM

Metcon

Metcon (Time)

3 Rounds:

25/20 Cal Row

15 Chest to Bar

(2:00 Rest)
Record total WORK time.

(Subtract 4:00 at the end of your final round)

RX+

8 Muscle Ups

09 March 2019

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

For Time

Teams of 2 (Relay Style)

10 Rounds:

7 Hang Power Clean (115/80)

7 Toes to Bar

10/8 Cal Row

Into…

10 Rounds:

10 Wall Balls

35 Double Unders
Post TOTAL time

RX+

135/95

08 March 2019

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Crossfit Games Open 19.3

For Time: (10:00 Cap)

200 foot Dumbbell Overhead Lunges (50/35 lb)

50 Dumbbell Box Step-Ups (24/20 in)

50 Strict Handstand Push-Ups

200 foot Handstand Walk
Post TOTAL Time

07 March 2019

CrossFit North Reston – CrossFit

Weightlifting

Metcon (Weight)

5 Sets of Complex (Building)

1 Squat Clean

+

1 Front Squat

+

2 Push Jerk
Post heaviest weight used

Metcon

Metcon (Calories)

EMOM 15

Min 1) Bike x :45

Min 2)Single KB RDL x 12 (2/1.5)

Min 3) Plank x :45
Record total calories on bike.

Good tempo on RDLs, really feel those hamstrings work.

Brace your torso as hard as you can on both rdls and planks.

06 March 2019

CrossFit North Reston – CrossFit

Weightlifting

Bench Press (1 x 5)

Build to a heavy 5rm

Metcon

Metcon (AMRAP – Reps)

Every 6:00-4rds

Prowler x 32yds (215/165)

Bench x ME (@80%)

Strict Pullup x 5-10+

Pull Aparts x 10-15
Score is total reps on bench press

Rx+

235/195 Prowler

05 March 2019

CrossFit North Reston – CrossFit

Weightlifting

Metcon (5 Rounds for weight)

5 Rounds NFT

12/9 Cal Bike

2 Power Snatch

4 Overhead Squats

(Build bar each round)
Post weight used for each round

Rx+

15/12 Cal

DB Front Rack Lunge Walk (3 x 20 Steps)

Walking lunges should be smooth and consistent descending so your knee is close if not making contact to the ground with each rep. If possible, strive to go one step right into the next, instead of the half step in between in order to balance/rest.

**Score the SUM of the dumbbells used
Complete each set every 2:00 for 3 Rounds (6:00). Try to pick a weight that you feel confident about, and try keep with same weight for all 3 sets. We will be progressing these over the next couple weeks so use today as feeler to see what weight is challenging but appropriate for you.

04 March 2019

CrossFit North Reston – CrossFit

Weightlifting

Push Jerk (See Description )

Record 3rd Set

Set 1 : x 5 (75%)

Set 2 : x 3 (85%)

Set 3 : x ME (95%)

Metcon

Metcon (3 Rounds for reps)

3 x AMRAP 4 (4:00 Rest b/t)

21/16 Cal Row

15 Power Cleans

9 Box Jumps

1st AMRAP @135/95

2nd AMRAP @115/80

3rd AMRAP @95/65
Record total reps for each AMRAP

RX+

155/105

135/95

115/80

02 March 2019

CrossFit North Reston – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Teams of 2 (Relay Style)

Row x 12/10

Deadlift x 6 (185/125)

Bar Facing Burpee x 10
Post total rounds + reps

RX+

225/155