Wod

210303

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

CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) 3 Muscle Snatch + 3 Snatch Grip Push Jerk: 3 sets @ Light > Moderate

Rest 90-120 seconds between sets. Use this as warm-up.

2) Power Snatch – 9 minute EMOTM:

Minutes 1-3 – 1 @ 70%

Minutes 4-6 – 1 @ 73%

Minutes 7-9 – 1 @ 76%

Warm-up as needed.

2: Power Snatch

Conditioning

210227 (3 Rounds for reps)

Three 5-minute rounds of:

200-m farmer carry

Then as many reps as possible of:

5 burpees

10 kettlebell swings

Rest 2 minutes between rounds.

♀ 16-kg KBs ♂24-kg KBs

Post number of reps completed each round to comments.

Scaling:

Reduce the kettlebell load so you can move with limited rest on both the carries and swings. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.

Intermediate Option:

Three 5-minute rounds of:

200-m farmers carry

Then as many reps as possible of:

5 burpees

10 kettlebell swings

Rest 2 minutes between rounds

♀ 12-kg KBs ♂20-kg KBs

Beginner Option:

Three 3-minute rounds of:

100-m farmers carry

Then as many reps as possible of:

3 burpees

7 kettlebell swings

Rest 2 minutes between rounds

♀ 10-lb. DBs ♂15-lb. DBs

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