Wod

210302

By 2021-03-02 3月 17th, 2021 No Comments

CrossFit Roppongi – CrossFit

Strength

Metcon (Time)

3 rounds for time:

21 Push-ups

21 Ring Rows

12 Kipping Handstand Push-ups

12 Chest-to-bar Pull-ups

Scale as needed.

Intermediate Option:

3 rounds for time:

10 Push-ups

10 Ring Rows

10 Dumbbell Presses

10 Jumping Chest-to-bar Pull-ups

Scale as needed.

Beginner Option:

3 rounds for time:

10 Snaking Push-ups

10 Ring Rows

10 Dumbbell Presses

10 Jumping Pull-ups

Conditioning

Metcon (3 Rounds for time)

Every 6:00 x 3 sets:

75 Double-unders

25 Wall Balls 30/20

10 Alternating Dumbbell Squat Snatch 53/35

Scaling:

Reduce the volume and load so the Work to Rest ratio should be 1 to 1.

Intermediate Option:

Every 6:00 x 3 sets:

75 Double-unders

25 Wall Balls 20/14

10 Alternating Dumbbell Squat Snatch 35/26

Beginner Option:

Every 6:00 x 3 sets:

75 Single-unders

25 Wall Balls 14/8

10 Alternating Dumbbell Snatch 10/7kg

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