Wod

210305

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Jerk – 9 minute EMOTM:

Minutes 1-3 – 1 @ 70%

Minutes 4-6 – 1 @ 73%

Minutes 7-9 – 1 @ 76%

Warm-up as needed. All reps are Split Jerk.

2) Strict Press: 5 sets of 3

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

1: Split Jerk

1: Push Jerk

2: Press

Strict Press

Conditioning

210224 (Time)

For time:

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups

Post time to comments.

Compare to 200320.

Scaling:

Avoid the GHD or reduce the reps if you do not have experience with it.

Intermediate Option:

Row 500 meters

50 sit-ups

Row 1,000 meters

30 sit-ups

Row 2,000 meters

20 sit-ups

Beginner Option:

Row 500 meters

30 sit-ups

Row 750 meters

20 sit-ups

Row 1,000 meters

10 sit-ups

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