25 March 2019

CrossFit North Reston – CrossFit

Weightlifting

RDL (4 x 8 Across)

http://www.catalystathletics.com/exercise/101/Romanian-Deadlift/
Record weight used for working sets.

Exaggerate a slow negative/decent

Metcon

Metcon (2 Rounds for reps)

EMOM 20

Min 1) Bike x :45

Min 2) Push-ups x AMAP

Min 3) Prowler x 32yd (215/165)

Min 4) Farmers Carry x :45 (2/1.5)

Min 5) Rest
Score “Round 1” = total bike calories

Score “Round 2” = Total Push-ups

23 March 2019

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Teams of 2

For Time

100 Abmat Situps (50/each)

into

10 Rounds (Relay)

25 Double Unders

10 Burpees

into

100 Abmat Situps

into

10 Rounds (Relay)

12/10 Bike

12/10 Row

into

100 Abmat Situps

22 March 2019

CrossFit North Reston – CrossFit

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

21 March 2019

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

6 Rounds

5 Strict Pullups

7 Deadlifts (185/125)

9 Box Jump Over

1:00 Rest
Post total work time (subtract 5:00 from clock time at the end of your final round)

RX+

Strict C2B

225/155

20 March 2019

CrossFit North Reston – CrossFit

Weightlifting

Metcon (Time)

For Time

2 Rounds

8 Toes To Bar

8 Burpees

5 Power Snatch (75/55)

5 Overhead Squat

5 Squat Snatch

Into…

2 Rounds

8 Toes to Bar

8 Burpees

3 Power Snatch (95/65)

3 Overhead Squat

3 Squat Snatch

Into…

2 Rounds

8 Toes to Bar

8 Burpees

1 Power Snatch (115/80)

1 Overhead Squat

1 Squat Snatch
Post total time

RX+

95/65

115/80

135/95

Work on cycling the barbell. Try to go as unbroken as possible on all barbell work.

19 March 2019

CrossFit North Reston – CrossFit

Weightlifting

Push Jerk (1 x 3)

Find a daily 3rm

Metcon

Metcon (5 Rounds for time)

Every 4:00 – 5 Rounds

12/10 Cal Bike

35 Double Unders

3 Push Jerk (80%)
Post time for each round

RX+

15/12 Cal Bike

50 Double Unders

18 March 2019

CrossFit North Reston – CrossFit

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Post total Rounds+Reps

RX+

Strict HSPU

Use the first part of class to work on ankle mobility. Also for those who are not ready for pistols, work to the deepest single leg box squat you feel you can handle. Careful on your hands, no rips allowed for your last week of the open.

16 March 2019

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Teams of 2 (Only one may work at a time)

For Time:

1200m Run (Alt 200m Int)

3x

20 Power Clean (115/80)

24/18 Cal Row

Into..

800m Run

2x

20 Jerks (115/80)

24/18 Cal Row

Into…

400m Run

1x

20 Power Clean + Jerks (115/80)

24/18 Cal Row
Post TOTAL time

RX+

155/105

15 March 2019

CrossFit North Reston – CrossFit

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

14 March 2019

CrossFit North Reston – CrossFit

Weightlifting

Metcon (2 Rounds for weight)

Every 2:00 x 5 Rounds

10 Wall Balls

2 Power Snatches (Building)

Rest 2:00 Minutes

Every 2:00 x 5 Rounds

6 Bar Facing Burpees

2 Power Cleans (Building)
Post Heaviest weight used for each section.

The barbell reps do not have to be TNG.

*Obviously there will be some extra class time today. We have 2 weeks left of the open, some staple movements that still have not be seen:

-Snatch Variations

-Thrusters

-Pullup/Muscle Up Variations

-DB Snatch (although prob unlikely this week but who knows)

-and BURPEES!!!