WOD

CrossFit North Reston – CrossFit

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Metcon

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Metcon

Crossfit Games Open 20.5 Masters (55+) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots 20/14 lb ball to 9 ft

Time cap: 20 min.

Metcon

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

120 wall-ball shots, 14 / 10 lb ball to 8/ 10 ft.

Time cap: 20 min.

CrossFit North Reston – CrossFit

Metcon

Metcon (2 Rounds for reps)

EMOM 10

Min 1) Row x :40 (Mod Pace)

Min 2) Push-up x 12/8

2:00 Transition

EMOM 10

Min 1) Bike x :40 (Mod Pace)

Min 2) Alt DB Snatch x 12 (50/35)
Record total row cals (round 1) and total bike cals (round 2)

Final week of the open!! Rest up on this one today and regulate your intensity on the row and bike. Feel free to scale to a hspu for a harder challenge during the first emom.

I feel as though the consensus is we will be seeing muscle ups….but who knows.

CrossFit North Reston – CrossFit

Weightlifting

EMOM 10

Power Clean X2 @80%

Metcon

Metcon (Time)

5 Rounds

25 Double Unders

8 Deadlifts 185/125

10 Lateral Burpees
Rx+

50 Double Unders

225/155 Deadlift

CrossFit North Reston – CrossFit

Weightlifting

Front Squat (3 x 6 @80%)

Record weight used

Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

Row x 12/10

Wall Ball x 15

Shoulder to Overhead x 10 (115/75)
Record time for each round

RX+

Row 15/12

135/95

CrossFit North Reston – CrossFit

Weightlifting

Snatch (6 x 2 @80%)

Record weight used

This should be a full squat if you are able. Scale to power snatch + OHS of need be

Metcon (AMRAP – Reps)

AMRAP 12

Climb the Ladder

1 Power Snatch (95/65)

2 Pullups

——-

2 Power Snatch

4 Pullups

——-

3 Power Snatch

6 Pullups

——-

4

8

——-

5

10……..
Post total reps

RX+

115/75

Metcon

CrossFit North Reston – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

Chipper (only one person works at a time)

AMRAP 24

Bike x 30/20

Pullup x 30

Double Under x 100

Burpee x 30

*Every 6:00 – 64 yd Prowler Push @165

** Males must grab the poles below the halfway point each push

***Start with the prowler on 0:00
Record total rounds + reps

Each teammate is responsible for 2 of the 4 pushes each set

CrossFit North Reston – CrossFit

Metcon

Metcon

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

CrossFit North Reston – CrossFit

Metcon

Metcon (3 Rounds for reps)

@0:00

Every 2:00 x 4 Rounds

Min 1) Bike x 12/8

Min 2) Rest

@10:00

Every 2:00 x 4 Rounds

Min 1) Prowler x 32yds (215/165)

Min 2) Rest

@20:00

Every 2:00 x 4 Rounds

Min 1) Row x 15/12

Min 2) Rest
Post total calories for each station (each prowler push counts as 1 rep)

RX+

Bike 15/10

Prowler 235/195

Row 20/16

Just looking for everyone to break a sweat today.

CrossFit North Reston – CrossFit

Weightlifting

Power Snatch (10 x 1 @80%)

Record weight used

Work up to 80% and as a class perform 1 rep every minute for 10 minutes.

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 8

12 OHS (75/55)

12 Lateral Burpees

12 Kettlebell Swings (1.5/1)
Record total rounds + reps

RX+

95/65

CrossFit North Reston – CrossFit

Weightlifting

Front Squat (3 x 6 @ 75%)

Record weight used

Focus on controlling your decent. No bouncing out of the bottom

Metcon

Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

15/10 Cal Bike

6 Clean and Jerk (115/75)

32yd Farmers Carry (1.5/1)
Post time each round

RX+

135/95

2/1.5 KB for FC