WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

12 DB Snatch

10 Burpees

8/5 Strict Pullups

Weightlifting

Power Clean (Every :20 x 8:00 @70%)

Record weight used

Focus on pulling yourself under the bar and receiving the bar in a great front rack position on each rep

Metcon

Metcon (5 Rounds for time)

Every 2:00 x 5 Rounds

Bike x 12/8

15 Kettlebell Swings (1.5/1)
Record time for each round

RX+

Bike 15/10

KB @ 2/1.5

Need to push at a hard but sustainable pace on the bike. ALL swings should be just above head height

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

300/250m Row

:30 Split Squat Hold/Side

10 Wall Balls

Weightlifting

Back Squat (1 x 1)

Build to a heavy single

We will be using today’s score to base our percentage work off of for the next few weeks. Please make sure to maintain DEPTH and FORM on all attempts.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

Power Snatch x 10 (75/55)

Abmat Situp x 15

Double Unders x 35
Record Rounds + Reps

RX+

Power Snatch @95/65

GHD Sit-ups x 10

Double Unders x 50

Attempt to keep power snatches all TnG and unbroken on each round

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Dislocates

10 Around the World

1:00 Hamstring Stretch (In Rack)

2 Rounds

400/300m Row

20 KBS

Metcon

Metcon (Time)

Teams of 2

For Time

400m Team Run

30 Toes to Bar

20 Power Snatch (135/95)

400m Team Run

30 Toes to Bar

40 Power Snatch (115/75)

400m Team Run

30 Toes to Bar

60 Power Snatch (95/65)

400m Team Run
Record total time

RX+

155/105

135/95

115/75

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

25 Double Unders

15 Empty Bar Thrusters

Weightlifting

Metcon (3 Rounds for reps)

AMRAP 1 Minute

Max Rep Power Cleans @60% +10/5lbs

Rest 3:00

AMRAP :90

Max Rep Power Cleans @70% +10/5lbs

Rest 3:00

AMRAP 2 Minutes

Max Rep Power Cleans @80% +10/5lbs
Record total reps for each AMRAP

Beat scores from 12/27/19

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50 Double Unders

20 Front Squats (135/95)

50 Double Unders

20 Burpees to Target (6″)

50 Double Unders

15/10 Handstand Pushups
Record Rounds + Reps

RX+

185/125

20/15 HSPU

CrossFit North Reston – CrossFit

Warm-up

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CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

300/250m Row

12 Lateral Lunges

1:00 Farmers Carry (KBs)

Weightlifting

Back Squat (4 x 5 @50-60%)

Record weight used

We will be diving into regular squat work starting next week. This needs to be LIGHT for everyone. Its been a while since we worked back squats, so use this time to get comfortable with bar placement and appropriate depth.

Metcon

Metcon (Time)

2 Rounds

20/14 Calorie Assault Bike

16 Box Step-ups (24/20)

15 DB Push Press (40/25)

Rest 5:00
Post total work time

(Subtract 5:00 from time when you complete 2nd round)

RX+

50/35

Repeat from 11/29/19

CrossFit North Reston – CrossFit

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:30 Dead Hang from Pullup Bar

5 Hang Squat Clean Thrusters

32yd Prowler Push

Weightlifting

Snatch (See Description)

Record heaviest weight

Refer to 11/27/2019 and 12/11/2019

3 x 4:00 Blocks

(w/1:00 Rest/Build)

Every :30 x 4:00

1 Squat Snatch

Metcon

Metcon (Time)

4 Rounds

8 Chest to Bar

12 Overhead Squats (95/65)
Record total time

RX+

Bar Muscle-Ups

Repeat from 11/27/19

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Pushups (w/:05 DownDog Hold between each rep)

7/4 Strict Pullups

12 Walking Lunges

Weightlifting

Bench Press (4 x 6 )

Record heaviest set

Build Across sets

Metcon

Metcon (4 Rounds for time)

4 Rounds (2:00 Rest)

20/16 Cal Row

20/14 Pushups

20 Wall Balls
Record your time for EACH round

RX+

25/20 Cal Row

25/20 Pushups

25 Wall Balls

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row x 12/10

Pushup x 12/8

Kettlebell Swing x 12

Weightlifting

Deadlift (See Description)

Record heaviest set

Working sets:

Set1: x 5 @70%

Set2: x 4 @80%

Set3: x 3 @90%

Set4: x 1 @>100%

Many of you have set new records over the last few weeks, so dont feel the need to try and increase again.

Metcon

Metcon (Time)

3 Rounds

10 Burpee Box Jump Overs (24/20)

14 Toes to Bar

14 Single Arm DB Hang Clean and Jerk (50/35)

*2:00 Rest After Each Round*
Post total work time (Subtract 4:00 from time @ the end of 3rd round)

RX+

20 Burpee Box Jump Overs

For clean and jerks, you do not have to alternate. Just must accumulate 7/arm.