Wod

201221

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Back Squat:

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Max Effort Squat Clean Wall Balls: 7 set of 5 @ 30/20

Rest 60 seconds between sets. This should be done on a high wall, perform a squat clean and then throw the ball as high as you can. Let the ball drop and reset between each rep.

[Scaling Tips]

SQ CL Wall Ball -> Squat Jump as high as you can.

1: Back Squat

Conditioning

Metcon (No Measure)

12 Minute EMOM:

1 – 40 seconds Row

2 – 40 seconds American Kettlebell Swings

3 – 40 seconds Burpee kettlebell jump over

[Scaling Tips]

american kettlebell swing -> russian kettlebell swing

burpee jump over kettlebell -> burpee

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