Wod

201113

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Wave Loading Cycle

1) 3-Position Snatch: 3 sets of 5 @ 65% 1 min rest between sets.

2) 2 Push Jerks from the floor: 5 sets @ 65% 1 minute rest between sets.

3) Snatch Pull: 5 sets of 5 @ 85%

4) Box Jump: 4 sets of 3 *Be careful to not injure yourself.

5) V-Ups: 3 sets of 15

1: 3-Position Snatch

2: Push Jerk

3: Snatch Pull

4: Box Jumps

5: V-Ups

Conditioning

201012 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:

50 double-unders

10 overhead squats

♀ 95 lb. ♂135 lb.
[Scaling Tips]

Double-Under -> Single-Under

Overhead Squat -> Plate Overhead Reverse Lunge

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