Wod

201103

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Every 1:00 x 4 sets: Muscle Snatch

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Every 1:00 x 4 sets: Power Snatch

Continue to build loading from Part 1.

3) Every 1:00 x 4 sets: Snatch

Continue to build loading from Part 2.

1: Muscle Snatch

2: Power Snatch

3: Snatch

Conditioning

Metcon (Time)

15-12-9-6-3 for time:

Calories Row

Dumbbell Power Cleans 50/35
[Scaling Tips]

Row -> Assault Bike

Dumbbell Power Clean -> Dumbbell Hang Power Clean, Pick the weight that you can do first 15 reps in a row.

*Time Cap: 12 minutes

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