Wod

200502

By 2020-05-02 5月 3rd, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (5 Rounds for reps)

[Performance]

1) 5 rounds – 5 minute AMRAP – 1 minute Rest:

21 Alternating Dumbbell Squat Snatch 50/35

15/side Single Arm Dumbbell Plank Rows 50/35

9/side Single Arm Dumbbell Push Press 50/35

Max Burpee Box Jumps 24/20

Each 5 minute AMRAP you start from snatch. For the Dumbbell Rows perform all 15 on 1 side, then switch arms, same goes for the Push Press. If you can’t Squat Snatch scale to Power Snatch. Scale as needed.

[Fitness]

1) 5 rounds – 5 minute AMRAP – 1 minute Rest:

21 Russian Kettlebell Swings 35/26

15/side Single Arm Dumbbell Plank Rows 35/25

9/side Single Arm Dumbbell Push Press 35/25

Max Burpee Box Jumps 24/20

Each 5 minute AMRAP you start from kettlebell swing. For the Dumbbell Rows perform all 15 on 1 side, then switch arms, same goes for the Push Press. Scale as needed.

[At-Home]

1) 5 rounds – 3 minute AMRAP – 1 minute Rest:

21 Glute Bridges

15/side Single Arm bottle Plank Rows

9/side Downward Dog Shoulder Taps

Max Mountain Climbers

Each 5 minute AMRAP you start from glute bridge. For the Rows perform all 15 on 1 side, then switch arms, same goes for the Shoulder Taps. Scale as needed.

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