Wod

20210921

Reebok CrossFit Roppongi – CrossFit

Skill

Metcon (No Measure)

*Empty Barbell:

2 Rounds:

3 Snatch Balances

3 Squat Snatches

Weightlifting

Power Snatch (Every 90 seconds, 6 sets @80-85% of 1-RM.)

*Warm-up as needed, up to 80% of 1-RM Snatch.

Snatch Pull (3 sets x 5 reps @80-100% of 1-RM.)

Rest 90 seconds between set.

Metcon

Metcon (AMRAP – Reps)

AMRAP 8 minutes:

30 Double-Unders

8 Pull-ups

16 alternated hang Dumbbell Snatches 22,5/15 kg

Score: Total Rep.
Scale as needed.

Single-Under

Banded Pull-up

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