WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15 Bar Facing Burpees

10 Barbell RDLs (95/65)

50 Double Unders

Weightlifting

Metcon (3 Rounds for reps)

AMRAP 1 Minute

Max Rep Power Cleans @60%

Rest 3:00

AMRAP :90

Max Rep Power Cleans @70%

Rest 3:00

AMRAP 2 Minutes

Max Rep Power Cleans @80%
Post total reps each amrap

Metcon

Metcon (Time)

2 Rounds

20/14 Calorie Assault Bike

16 Box Step-ups (30/24)

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

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15 Bar Facing Burpees

10 Barbell RDLs (95/65)

50 Double Unders

Weightlifting

Metcon (3 Rounds for reps)

AMRAP 1 Minute

Max Rep Power Cleans @60%

Rest 3:00

AMRAP :90

Max Rep Power Cleans @70%

Rest 3:00

AMRAP 2 Minutes

Max Rep Power Cleans @80%
Post total reps each amrap

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

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:20 Ring Support Hold

8 Burpees

10 Pause Overhead Squats (45/35)

Weightlifting

Snatch (See Description)

Record heaviest block

Use today to groove this pattern. Not looking for heavy weights unless your feeling good.

3 x 4:00 Blocks

(w/1:00 Rest/Build)

Every :30 x 4:00

1 Squat Snatch

Metcon

Metcon (Time)

For Time

4 Rounds

8 Chest to Bar

12 Overhead Squats (95/65)
Post total time

RX+

Bar Muscle-Ups

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15 Banded Good Mornings

12 Pushups

9 Strict Pullups

Weightlifting

Bench Press (3 x 12 (Building))

Record heaviest weight lifted for 12 reps

**Superset**

Pistol Squats x 10/Leg

Metcon

Metcon (Time)

For Time

25/20 Cal Row

16 Pullups

10 Power Cleans (155/105)

16 Pullups

25/20 Cal Row
Post total time

RX+

185/125

Chest to Bar Pullups

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

500m Row

10 Slow Tempo TnG Deadlift (115/75)
Focus on maintaining And building capacity in proper row positions

Weightlifting

Deadlift (1 x 3)

Build to a 3rm

Just a reminder, rep max tests is to see how heavy you can load a movement AND maintain proper positions. This is not a test of how much you can simply lift from the floor. Save your back and keep good form.

Metcon

Metcon (4 Rounds for time)

Every 7:00 x 4 Rounds

20/14 Cal Bike

25 Situps

30 Hang DB Snatch (50/35)*

*Alternate every 5 reps
Post time for each round

RX+

25/18 Cal Bike

15 GHD Situps

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

500m Row

10 Slow Tempo TnG Deadlift (115/75)
Focus on maintaining And building capacity in proper row positions

Weightlifting

Deadlift (1 x 3)

Build to a 3rm

Just a reminder, rep max tests is to see how heavy you can load a movement AND maintain proper positions. This is not a test of how much you can simply lift from the floor. Save your back and keep good form.

Metcon

Metcon (4 Rounds for time)

Every 7:00 x 4 Rounds

20/14 Cal Bike

25 Situps

30 Hang DB Snatch (50/35)*

*Alternate every 5 reps
Post time for each round

RX+

25/18 Cal Bike

15 GHD Situps

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Teams of 2

4 Rounds (Relay Style)(2x/athlete)

Row x 12/10

Power Snatch x 8 (95/65)

Bar Facing Burpee x 8

Into…

4 Rounds (Relay Style)

Row x 12/10

Power Clean x 10 (135/95)

Toes to Bar x 10

Into….

4 Rounds (Relay Style)

Row x 12/10

Deadlift x 12 (185/125)

Box Jumps x 10
Record total time

RX+

115/75

155/105

225/155

CrossFit North Reston – CrossFit

Metcon

Metcon (3 Rounds for reps)

AMRAP 5

12 Front Squat (115/75)

10/7 Pushups

8/6 Cal Bike

(5:00 Rest)

AMRAP 5

12 Push Press (95/65)

10/7 Pushups

8/6 Cal Bike

(5:00 Rest)

AMRAP 5

12 Thrusters (75/55)

10/7 Pushups

8/6 Cal Bike
Post total reps each AMRAP

CrossFit North Reston – CrossFit

Metcon

Metcon (AMRAP – Reps)

EMOM 6

Prowler x 16yds (235/195)

EMOM 6

Double Under x 20

Burpee x 5

EMOM 6

Row x 10/8

EMOM 6

Deadlift x 5 (185/125)

EMOM 6

Row x 10/8
Post total reps completed

Perfect Score

Males 306

Females 282

RX+

225/155 DL

15/12 Rower

(Perfect Scores

Males : 366, Females: 330)

Looking for most people to put up a perfect score today. Nothing crazy, but you will be moving for 30 minutes. Transitions between EMOMs need to be quick (especially du/burpee to the rower). Complete all 6:00 before rotating.

CrossFit North Reston – CrossFit

Metcon (AMRAP – Reps)

EMOM 6

Prowler x 16yds (235/195)

EMOM 6

Double Under x 20

Burpee x 5

EMOM 6

Row x 10/8

EMOM 6

Deadlift x 5 (185/125)

EMOM 6

Row x 10/8
Post total reps completed

Perfect Score

Males 306

Females 282

RX+

225/155 DL

15/12 Rower

(Perfect Scores

Males : 366, Females: 330)

Looking for most people to put up a perfect score today. Nothing crazy, but you will be moving for 30 minutes. Transitions between EMOMs need to be quick (especially du/burpee to the rower). Complete all 6:00 before rotating.

Metcon