Wod

200616

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (Time)

[Performance][Fitness]

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 5-8 Burpee + Dumbbell Power Clean

Perform a Burpee with Hands on the Dumbbells, jump to the Pull position and perform a Power Clean. Make sure you are focused on setting your back as you transition from the Burpee to the Pull position. Pick a rep count that takes you no longer than 30-35 seconds to start.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 100ft Dual Kettlebell Front Rack Carry

Loading should basically be dictated by what you can Clean. If you can Clean the Kettlebells you should be able to carry them 100ft. Make sure you’re in a true Kettlebell Front rack position to properly tax the trunk, knuckles should basically be touching and elbows should be down so there is ample pressure on your trunk.

1c) 14:00 – 21:00 – 7 sets of :40 ON/:20 OFF: Max Calories Bike/Row

Pick a machine and stick with it for all 7 sets. Work for hard, but maintainable efforts.

2) 15-21-27-33 – for time:

75 Single-unders

Kettlebell Swings 35/26

*Scale up as needed.

Extra Work:

3) 3 rounds for Quality:

10 Prone Bench Rows

30 second Ring Support Hold

Rest as needed between movements. Load as form allows.

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