Wod

210301

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Power Clean – 9 minute EMOTM:

Minutes 1-3 – 1 @ 70%

Minutes 4-6 – 1 @ 73%

Minutes 7-9 – 1 @ 76%

Warm-up as needed.

2) Front Squat: 1RM for Day, 95%, 90%

Rest 2-3 minutes between sets.

Intermediate Option:

3RM for Day, back off 95%, 90%

Beginner Option:

Goblet Squat: 3 sets of 10

1: Power Clean

2: Front Squat

Conditioning

Metcon (Time)

For time:

21 Hang Power Cleans 135/95

21 Bar Facing Burpees

15 Front Squats 135/95

15 Bar Facing Burpees

9 Squat Cleans 135/95

9 Bar Facing Burpees

Scaling:

Reduce the load so each set of barbell movements can be performed unbroken. Push the pace and keep intensity high.

Intermediate Option:

For time:

21 Hang Power Cleans 95/65

21 Bar Facing Burpees

15 Front Squats 95/65

15 Bar Facing Burpees

9 Squat Cleans 95/65

9 Bar Facing Burpees

Beginner Option:

For time:

21 Russian Kettlebell Swings 16/12kg

21 Burpees

15 Goblet Squats 16/12kg

15 Burpees

9 Kettlebell Taters 16/12kg

9 Burpees

*Time Cap: 12 minutes

Leave a Reply