WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

300/250m Row

10 Burpee Box Step-ups

Weightlifting

Clean and Jerk (8 x 1 @75%, 6 x 1 @77.5%, 4 x 1 @80%)

Perform 8 singles @75%, 6 singles @77.5%, and 4 singles @ 80%. Take rest as needed between reps.

Perform each rep as a single rep. Be as perfect as you can while accumulating reps.

Enter 80% weight in Wodify. All Squat Cleans

Metcon

Metcon (Time)

For Time

Buy in: 40/30 Cal Row

Into..

2 Rounds

10 Box Jumps (24/20)

10 DB Snatch (right arm) 50/35

50′ DB Overhead Carry (right arm)

10 Box Jumps

10 DB Snatch (left arm)

50′ DB Overhead Carry (left arm)
Post total time

RX+

Buyin: 40/30 cal row

Into

3 Rounds

10 Box Jumps

20 Alt DB Snatch (50/35)

25′ Handstand Walk

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:30sec Bike

10 Behind the Neck Push Press (Snatch Grip)

10 Overhead Squats

Weightlifting

Metcon (5 Rounds for weight)

Every 2:00 x 5 Rounds (Building)

Rd 1: 7 TnG Power Snatch

Rd 2: 5 TnG Power Snatch

Rd 3: 4 TnG Power Snatch

Rd 4: 3 TnG Power Snatch

Rd 5: 2 TnG Power Snatch
Record weight for each round

Metcon

Metcon (AMRAP – Reps)

EMOM 15

Min 1) 10 Burpees

Min 2) 10 Shoulder to Overhead (115/75)

Min 3) Max Chest to Bar Pullups
Record total pull-ups

RX+

12 Burpees

12 Shoulder to Overhead 135/95

Max Muscle ups

Make sure your shoulder to overhead stays unbroken each round. Select a weight you are confident with.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

12 Wall Balls

3 Wall Walks

:40sec Bike

Weightlifting

Back Squat (3 x 3 @90%)

Record weight used

Metcon

Metcon (Time)

3 Rounds

300/250m Row

6/3 HSPU

10/7 Cal Bike

6/3 HSPU
Post total time

RX+

300/250m Row

10/6 HSPU

15/10 Cal Bike

6/3 Strict HSPU

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10/6 Cal Bike

10 Air Squats

10 Burpees

Metcon

Metcon (Time)

Teams of 2 (Relay Style- 4rds/each)

8 Rounds

12/8 Cal Bike

8 Chest to Bar

12 DB Box Step-Ups (50/35)
Post total time

RX+

15/10 Cal Bike

6 Muscle Ups

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike

Into

3 Rounds

:30 Plank

10 RDLs (95/65)

8 Strict Knees to Chest
Super slow on knees to chest.

Weightlifting

Back Squat (4 x 4 @85%)

Record weight used

Metcon

Metcon (Time)

3 Rounds

50 Double Unders

25′ Front Rack Walking Lunge (50/35s)

10/5 HSPU

25′ Front Rack Walking Lunge
Post total time

**Holding 2 DBs for walking lunge

RX+

4 Rounds

15/10 HSPU

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 x PVC/Banded Pass Throughs

5 x :05 Ring Row Hold

10 Pull Aparts

Weightlifting

Bench Press (1 x 5)

Record daily 5-Rep

It’s been a while since we worked on out bench. Use the first 15 minutes to see what feels difficult for 5. Not a full on max. Dont want to see people failing at attempts.

Metcon

Metcon (Time)

Every 6:00 x 4 Rounds

Prowler x 32yd (225/175)

Bench x 5 @85% part A

DB Row x 8/Arm

Weighted Situp x 20
Post slowest round

Not meant to be a sprint. Keep steady pace each round. Looking for consistency.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row 10/8 Cals

8 Squats (Empty Bar)

8/5 Pushups

Rd 1 – Back Squats

Rd 2 – Front Squats

Rd 3 – Overhead Squats

Weightlifting

Snatch (8 x 1 @75%, 6 x 1 @77.5%, 4 x 1 @80%)

Perform 8 singles @75%, 6 singles @ 77.5%, and 4 singles @80%. Take rest as needed between reps.

Perform each rep as a single rep. Be as perfect as you can while accumulating reps.

Enter 80% weight in Wodify.

Metcon

Metcon (Time)

For Time

1000/800m Row

15 Pullups

30 DB Snatch (50/35)

15 Pullups

1000/800m Row
Post total time

RX+

1000/800 Row

30 Pullups

50 DB Snatch

30 Pullups

1000/800 Row

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 x

10 Single DB Step-Ups

10 Single DB Sh-to-Oh

Weightlifting

Power Clean (Every :20 x 8:00 @80%)

Record weight used

Metcon

Metcon (AMRAP – Rounds and Reps)

2:00 Work / 1:00 Rest x 4

Ascending Ladder

Thruster x 2 (75/55)

Box Jump Over x 2

Thruster x 4

Box Jump Over x 4

6

6…

8….

8….
Record total rounds + reps

RX+

Thruster x 3 (95/65)

Box Jump Over x 3

Thruster x 6

Box Jump Over x 6

9

9……

Pick up where you left off each round

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 x

1:00 Bike

10 Lateral Lunges

10 Glute Bridges (:05 Hold)

Weightlifting

Back Squat (5 x 5 @75%)

Record weight used

Metcon

Metcon (3 Rounds for reps)

3:00 Work / 1:00 Rest x 3

Bike x 12/8

Push Press x 8 (115/75)

Burpee to Target x ME (Time Remaining)
Score total reps each round (bike cals + push press + burpees)

RX+

135/95

Burpees require you to have to jump and touch the bar with two hands

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Row

Into

2 Rounds

10 DB Goblet Squat

10 Alt DB Snatch

10 Toes to Bar

Metcon

Metcon (Time)

Teams of 2

(Relay Style – 4 Rounds/each)

8 Rounds

Row x 12/10

OHS x 10 (95/65)

Chest To Bar x 5

Into…

8 Rounds

Bar Facing Burpee x 8

Front Squat x 6 (135/95)

Chest To Bar x 5
Post total time

RX+

115/75

155/105

Chest to Bar x 8