CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Row x 12/10
Pushup x 12/8
Kettlebell Swing x 12
04 January 2020
CrossFit North Reston – CrossFit
Warm-up
()
04 January 2020
CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
w/Empty Barbell
300/250m Row
15 RDL
300/250m Row
15 Thrusters
300/250m Row
15 OHS
Metcon
Metcon (Time)
For Time
Teams of 2
30 Squat Snatch (95/65)
1600/1250m Row
30 Squat Cleans (115/75)
1600/1250m Row
30 Push Jerks (135/95)
1600/1250m Row
30 Deadlifts (185/125)
Record total time
RX+
115/75
135/95
155/105
225/155
03 January 2020
CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Bike x 1:00
Toes To Bar x 10
Weightlifting
Metcon (3 Rounds for reps)
AMRAP 1
Max Hang Power Snatch @50%
3:00 Rest
AMRAP 1:30
Max Hang Power Snatch @60%
3:00 Rest
AMRAP 2
Max Hang Power Snatch @70%
*base percentages off of power snatch (from floor)
Record reps for each round
Metcon
()
03 January 2020
CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Bike x 1:00
Toes To Bar x 10
Weightlifting
Metcon (3 Rounds for reps)
AMRAP 1
Max Hang Power Snatch @50%
3:00 Rest
AMRAP 1:30
Max Hang Power Snatch @60%
3:00 Rest
AMRAP 2
Max Hang Power Snatch @70%
*base percentages off of power snatch (from floor)
Record reps for each round
Metcon
Metcon (Time)
2:00 Work / 1:00 Rest – Until Complete
4 Rounds
Bike x 15/9
Pullup x 15
Lunge Walk x 50′ (Single DB-Goblet Style)(50/35)
Post total time at the end of the 4th round (this will include rest periods)
Rx+
20/14 Cal Bike
20 Pullups
65/45lb DB
03 January 2020
CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Bike x 1:00
Toes To Bar x 10
Weightlifting
Metcon (3 Rounds for reps)
AMRAP 1
Max Hang Power Snatch @50%
3:00 Rest
AMRAP 1:30
Max Hang Power Snatch @60%
3:00 Rest
AMRAP 2
Max Hang Power Snatch @70%
*base percentages off of power snatch (from floor)
Record reps for each round
Metcon
Metcon (Time)
2:00 Work / 1:00 Rest – Until Complete
4 Rounds
Bike x 15/9
Pullup x 15
Lunge Walk x 50′ (Single DB-Goblet Style)(50/35)
Post total time at the end of the 4th round (this will include rest periods)
Rx+
20/14 Cal Bike
20 Pullups
65/45lb DB
Metcon (Time)
2:00 Work / 1:00 Rest – Until Complete
4 Rounds
Bike x 15/9
Pullup x 15
Lunge Walk x 50′ (Single DB-Goblet Style)(50/35)
Post total time at the end of the 4th round (this will include rest periods)
Rx+
20/14 Cal Bike
20 Pullups
65/45lb DB
03 January 2020
CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Bike x 1:00
Toes To Bar x 10
Weightlifting
Metcon (3 Rounds for reps)
AMRAP 1
Max Hang Power Snatch @50%
3:00 Rest
AMRAP 1:30
Max Hang Power Snatch @60%
3:00 Rest
AMRAP 2
Max Hang Power Snatch @70%
*base percentages off of power snatch (from floor)
Record reps for each round
Metcon
Metcon (Time)
2:00 Work / 1:00 Rest – Until Complete
4 Rounds
Bike x 15/9
Pullup x 15
Lunge Walk x 50′ (Single DB-Goblet Style)(50/35)
Post total time at the end of the 4th round (this will include rest periods)
Rx+
20/14 Cal Bike
20 Pullups
65/45lb DB
02 January 2020
CrossFit North Reston – CrossFit
02 January 2020
CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Row x 12/10
10 Hang Squat Cleans (45/35)
:30 Front Squat Hold
Weightlifting
Clean (See Description)
Record Heaviest weight used
3 x 4:00 Blocks
(w/1:00 Rest/Build)
Every :30 x 4:00
1 Squat Clean
Refer to 12/4/19 and 12/18/19
Metcon
()
02 January 2020
CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Row x 12/10
10 Hang Squat Cleans (45/35)
:30 Front Squat Hold
Weightlifting
Clean (See Description)
Record Heaviest weight used
3 x 4:00 Blocks
(w/1:00 Rest/Build)
Every :30 x 4:00
1 Squat Clean
Refer to 12/4/19 and 12/18/19
Metcon
Metcon (Time)
For Time
Row x 25/20
Burpees x 15
2:00 Rest
Row x 20/16
Burpees x 10
2:00 Rest
Row x 15/12
Burpees x 5
Record total work time
(Subtract 4:00)
This is a SPRINT. Everyone should go as fast as you can.
RX+
30/24 Cals
25/20 Cals
20/16 Cals