Wod

210309

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Power Clean – 9 minute EMOTM:

Minutes 1-3 – 1 @ 73%

Minutes 4-6 – 1 @ 76%

Minutes 7-9 – 1 @ 79%

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

tttTD89 (AMRAP – Rounds and Reps)

https://youtu.be/Ol7hcez2SGI

As Many Rounds and Reps as possible in 15 minutes:

4 Handstand Push-Ups

6 Pistols

8 Burpee to Plates

45 Double-Unders

HSPU; 36″x24″ Box. Full extension must be met at the top of each rep with hips off wall

Pistols: alternating reps. Hip crease must pass below the knee and full extension must be met at the top.

Burpee: Face plate- 3 1/2″ jump (hi-temp 45# plate) hips and knees lock out at top and chest + thighs must touch ground at the bottom of each rep

Scaled:

AMRAP 15 min

4 2-DB STOH @ 50/35# ea

6 air squats

8 burpees to plate

45 DU

Masters 55+:

AMRAP 15min

4 HSPUs (2/3″ Riser)

6 Air Squats

8 Burpees to Plate

45 Double Unders

Leave a Reply