Wod

201102

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Back Squat: 3 sets of 8 @ 70% (repetition)

2) Russian Kettlebell Swings: 100 reps

Pick the weight that you can do first 30 unbroken reps. Heavy as possible. Standard is bell to the shoulder.

1: Back Squat

2: Russian Kettlebell Swing

Conditioning

Metcon (4 Rounds for reps)

4 sets of 2:00 ON/2:00 OFF:

20/15 Calories Assault Bike

6 Alternating Dumbbell Snatch 22.5/15kg

Max Toes-to-bar

Keep track of reps completed each round.
[Scaling Tips]

Assault Bike -> 15/10 Calories

Dumbbell Squat Snatch -> Dumbbell Power Snatch, Pick weight that 6 reps are challenging for you.

Toes-to-bar -> Knee Raises, V-Ups, Tuck-Ups, Tuck Crunches, Abmat Sit-Ups

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