Wod

210308

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Jerk – 9 minute EMOM:

Minutes 1-3 – 1 @ 73%

Minutes 4-6 – 1 @ 76%

Minutes 7-9 – 1 @ 79%

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

2) 4 sets not for time:

15 Dumbbell Hammer Curls

15 Dumbbell Overhead Tricep Curls

Move through this at a tempo that allows you to perform the sets unbroken.

1: Split Jerk

Conditioning

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon (No Measure)

Workout 20.3/Workout 18.4

Diane

21-15-9 reps of:

Deadlifts

Handstand push-ups

♀ 155 lb. ♂ 225 lb.

Then,

21-15-9 reps of:

Deadlifts

50-ft. handstand walk after each set

♀ 205 lb. ♂ 315 lb.

Time cap: 9 min.

Post time or reps completed to comments.

See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.

Scaled:

21-15-9 reps of:

Deadlifts

Hand-release push-ups

♀ 95 lb. ♂ 135 lb.

Then,

21-15-9 reps of:

Deadlifts

50-ft. bear crawl after each set

♀ 135 lb. ♂ 185 lb.

Time cap: 9 min.

Foundations:

21-15-9 reps of:

Broomstick deadlifts

Knee push-ups, to ground or elevated surface

Then,

21-15-9 reps of:

Empty bar deadlifts

25-ft. bear crawl after each set

Time cap: 9 min.

Equipment Free:

21-15-9 reps of:

Candlesticks, from back to standing

Handstand push-ups

Then,

21-15-9 reps of:

Candlesticks, from back to standing

50-ft. handstand walk after each set

Time cap: 9 min.

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