Wod

20210827

Reebok CrossFit Roppongi – CrossFit

Skill

Metcon (Distance)

Handstand walk

(Hold, Wall Walk, Balance Training, etc)

*10 minutes of practice time to be able to walk.

Strength

Metcon (Weight)

Take a 10 minutes, Find Heavy DB Snatch, Improvement of technical!

1 Dumbbell Power Snatch + 1 Overhead Squat + 1 Squat Snatch

*Alternate Left arm and Right arm.

*Heavy as possible.
Fitness:

3/side Alt, Dumbbell Hang Power Snatches

*Practice efficient movements.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

10/side DB Shoulder-to-Overhead 22,5/15 kg

10 Burpee Box Jump Over #24/20
Fitness:

AMRAP 15 minutes

10/side DB Shoulder-to-Overhead 10/7 kg

10 Burpee Box-Step Over #20

Score: Total Reps.

Accessory

Metcon (Weight)

5 Rounds of:

2 laps Farmers carry 32/24 kg

Rest 60 seconds between set.
Scale as needed.

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