WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds NFT

10/8 Cal Row

5 Hang Power Snatch

10 Reverse Lunges (5/Leg)

Weightlifting

Metcon (3 Rounds for reps)

AMRAP 1:00

Max Power Snatch @60%

3:00 Rest

AMRAP 1:30

Max Power Snatch @70%

3:00 Rest

AMRAP 2:00

Max Power Snatch @80%
Record Reps for each block

Goal is to beat scores from 12/6/19

Metcon

Metcon (Time)

For Time

25 Overhead Squats (75/55)

400/300m Row

2:00 Rest

20 Overhead Squats (95/65)

400/300m Row

2:00 Rest

15 Overhead Squats (115/75)

400/300m Row

2:00 Rest

10 Overhead Squats (135/95)

400/300m Row
Record total work time (subtract 6:00 from final time)

Rx+

95/65

115/75

135/95

155/105

CrossFit North Reston – CrossFit

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

Extended Warm-up

(Split into groups if needed)

3:00 Bike

2 Rounds

10 Cat/cow

10 Quadruped T-Spine Rotation

10 Side Lying T-Spine Rotations

10 Wall Slides

3:00 Row

2 Rounds

:30 Couch Stretch (Quad/Hip Flexor)

:30 Pigeon Stretch

10 90/90 Hip Switches

—————-

(Together as a Class)

2 Rounds

15 Pull Aparts

10 Banded Pass Throughs

:30 Split Squat Hold/Side

:30 Lateral Lunge Hold/Side

20 X-Band Walk (10Steps/side)

10 Forward Bear Crawl

10 Backward Bear Crawl
It’s been a long week. Use the first half of class and really focus on executing these drill to the best of your ability.

Weightlifting

Hip Thrust (4 x 10 )

Focus on feeling your GLUTES work to extend your hips. Hold a pause in the top position for each rep.
Record heaviest weight used

Make sure to build up your bar a bit before you start counting you’re working sets. For most of you this weight should be in the same realm of what you can deadlift for 10 reps.

**Superset w/

Offset Suitcase Carry x 1:00 (1.5/1)

Side Plank x :45/side

CrossFit North Reston – CrossFit

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

Extended Warm-up

(Split into groups if needed)

3:00 Bike

2 Rounds

10 Cat/cow

10 Quadruped T-Spine Rotation

10 Side Lying T-Spine Rotations

10 Wall Slides

3:00 Row

2 Rounds

:30 Couch Stretch (Quad/Hip Flexor)

:30 Pigeon Stretch

10 90/90 Hip Switches

—————-

(Together as a Class)

2 Rounds

15 Pull Aparts

10 Banded Pass Throughs

:30 Split Squat Hold/Side

:30 Lateral Lunge Hold/Side

20 X-Band Walk (10Steps/side)

10 Forward Bear Crawl

10 Backward Bear Crawl
It’s been a long week. Use the first half of class and really focus on executing these drill to the best of your ability.

Weightlifting

Hip Thrust (4 x 10 )

Focus on feeling your GLUTES work to extend your hips. Hold a pause in the top position for each rep.
Record heaviest weight used

Make sure to build up your weight a little bit before you start counting your working sets. For most of you this way should be in the same realm of what you can deadlift for 10 reps.

**Superset w/

Offset Suitcase Carry x 1:00 (1.5/1)

Side Plank x :45/side

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

1:00 Bike

:30 Wall Sit

10 Alt DB Snatch

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

15 Lateral Bar Burpees

10 Chest to Bar

15 Overhead Squat (95/65)
Record Rounds + Reps

RX+

15 Lateral Burpees

15 Chest to Bar

15 OHS (115/75)

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

1:00 Bike

:30 Wall Sit

10 Alt DB Snatch

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

12 Lateral Bar Burpees

10 Chest to Bar

8 Power Snatch (95/65)
Record Rounds + Reps

RX+

15 Lateral Burpees

15 Chest to Bar

10 Power Snatch (115/75)

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

5 Strict Pullups

7 Pushups

9 Air Squats

Weightlifting

Shoulder Press (3 x 10)

Record heaviest set

Build as you can across sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

5 Power Clean and Jerk (115/75)

15 Wall Balls (20/14)

30 Double Unders
Record Rounds+Reps

RX+

10 Clean and Jerks (115/75)

20 Wall Balls

30 Double Unders

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

300/250m Row

5 Inchworms

10 Toes to Bar

Weightlifting

Deadlift (See Description)

Record heaviest weight

Working Sets

x 6 (65%)

x 5 (75%)

x 4 (85%)

x 1 (95%)

Metcon

Metcon (2 Rounds for time)

15-12-9

Thrusters (95/65)

Pullups

5:00 Rest

12-9-6

Thrusters (95/65)

Pullups
Record time for each portion

If scaled properly this should be fairly close to a 1:1 work to rest.

RX+

21-15-9

15-12-9

@95/65

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Teams of 2

For Time

30-24-18

Power Snatch (95/65)

Box Jump Over (24/20)

Toes to Bar

*Each Round begins with a 30/24 Cal Row*
Record total time

You may break up all work however you please

RX+

115/75