Wod

201224

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Deadlift:

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

Rest 2-3 minutes between sets.

2) Dumbbell Deadlifts: 4 sets of 15

Rest 2-3 minutes between sets. Standard of 1 head of the Dumbbell to the ground.

[Scaling Tips]

dumbbell deadlift -> dumbbell romanian deadlift

Conditioning

Metcon (No Measure)

2) Every 1:00 x 10 sets: Power Snatch + Hang Power Snatch

Warm-up as needed. Work in the 60-80% range. No maxing out. Keep thing fast, clean, and snappy!

3) Every 1:00 x 10 sets: Power Clean + Hang Power Clean

Warm-up as needed. Work in the 60-80% range. No maxing out. Keep thing fast, clean, and snappy!

[Scaling Tips]

power snatch + hang power snatch -> snatch deadlift, snatch pull, snatch high-pull

power clean + hang power clean -> clean deadlift, clean pull, clean high-pull

Power Snatch + Hang Power Snatch

Power Clean + Hang Power Clean

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