Wod

200705

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]
3 sets of:

3 Weighted Strict Ring Dips

+

5 Strict Ring Dips

+

7 Kipping Ring Dips

Rest 3 minutes between sets. Scale volume as needed. Add load as heavy as possible. This should be done without coming off the rings, do a Dumbbell between the knees and drop it after the first 3 reps.

[Fitness]
3 sets of:

3 Plate Weighted Bench Dips

+

5 Bench Dips

+

25ft Crab Walk

Rest 3 minutes between sets. Scale volume as needed.

Conditioning

Metcon (5 Rounds for reps)

[Performance]

5 Rounds:

AMRAP 2:

2 Rounds Strict Cindy

Max Reps Dumbbell Movement (50’s/35’s)

Rest 1 Minute Between Rounds

Round 1: Double Dumbbell Power Cleans

Round 2: Double Dumbbell Front Squats

Round 3: Double Dumbbell Hang Squat Cleans

Round 4: Double Dumbbell Power Clean and Jerks

Round 5: Double Dumbbell Clusters

[Fitness]

5 Rounds:

AMRAP 2:

2 Rounds Strict Cindy (substitute: ring row)

Max Reps Dumbbell Movement

Rest 1 Minute Between Rounds

Round 1: Double Dumbbell Power Cleans

Round 2: Double Dumbbell Front Squats

Round 3: Double Dumbbell Hang Squat Cleans

Round 4: Double Dumbbell Power Clean and Jerks

Round 5: Double Dumbbell Clusters

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