Wod

210318

CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Power Clean and Push Jerk: 7 sets of 1 @ 75%

Rest 90-120 seconds between sets.

2) Front Squat:

2 @ 70%

1 @ 75%

1 @ 80%

Rest 90-120 seconds between sets.

1: Power Clean + Push Jerk

2: Front Squat

Conditioning

Metcon (Time)

For time:

7 Rope Climbs 12ft

21 Strict Handstand Push-ups

14 Bar Muscle-ups

42 Ring Dips

21 Chest-to-bar Pull-ups

63 Push-ups

Scale as needed. Dips can be kipped.

Scaling:

Reduce the reps and modify the movement to the most difficult gymnastics pulling exercise you can perform for several reps.

Intermediate Option:

For time:

5 Rope Climbs 12ft

21 Strict Handstand Push-ups with 2-3 abmats

14 Chest-to-bar Pull-ups

42 Bar Dips

21 Chest-to-bar Pull-ups

63 Push-ups

Scale as needed. Dips can be kipped.

Beginner Option:

For time:

21 Ring Rows

21 Dumbbell Strict Presses 15/10kg

21 Ring Rows

42 Double Dumbbells Triceps Kick-Backs 10/5kg *tempo 3011

21 Ring Rows

63 Snaking Push-ups

Scale as needed. Dips can be kipped.

*Time Cap: 15 minutes

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