CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
Snatch:
2 sets of 1 @ 70%
2 sets of 1 @ 75%
2 sets of 1 @ 80%
2 sets of 1 @ 85%
Rest 90-120 seconds between sets.
Snatch
Conditioning
Metcon (4 Rounds for time)
Every 5:00 X 4 Sets:
20 Toes-to-bars
20 Calories Row
1:00 Wall Sit
Keep track of time and attempts to complete each round.
Scaling:
Modify the movements and reduce the calories for rowing so you can keep moving through this workout at high intensity.
Intermediate Option:
Every 5:00 X 4 Sets:
20 V-Ups
20 Calories Row
0:45 Wall Sit
Beginner Option:
Every 5:00 X 4 Sets:
20 Abmat Sit-Ups
10 Calories Row
0:30 Wall Sit