Wod

210311

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Power Snatch – 9 minute EMOM:

Minutes 1-3 – 1 @ 73%

Minutes 4-6 – 1 @ 76%

Minutes 7-9 – 1 @ 79%

Warm-up as needed.

1: Power Snatch

Conditioning

tttTD88 (Time)

https://youtu.be/t8Iwx_sm3JU

Workout Details

For Time:

75 Dumbbell Snatches @ 50/35 lbs

75 Burpee Box Jump-Overs 24/20 inches

75 Dumbbell Snatches @ 50/35 lbs

Time Cap: 20 minutes

DB Snatch – must alternate each rep. You may alternate above or below head. Both DB heads must touch ground at the bottom of each rep and you must reach full extension at the top with knee, hip and arm fully extended.

Burpee Box Jump – athlete must face the box. You may step up the burpee, but a two-foot jump must take place onto the box. Step-downs are allowed.

Masters 55+:

75 DB Snatches @ 35/20lb

75 Burpee Box Jump Overs (step-ups allowed)

75 DB Snatches @ 35/20lb

Scaled Workout:

75 DB Snatches @ 35/20lb

75 Burpee Box Jump Overs (step-ups allowed)

75 DB Snatches @ 35/20lb

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