Wod

210321

CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Pause Bench Press: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Pause at the chest for 2-3 seconds each rep.

Pause Bench Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

3 rounds of…

21 Wall Balls 20/14

15 Alternating Dumbbell Power Snatch 50/35

9 Toes-to-bar

+

30/25 Calories Row

This workout is 3 rounds of the triplet, then the row, that constitutes an entire round. Rinse and repeat from there.

Scaling:

Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds.

Intermediate Option:

20 minute AMRAP:

3 rounds of…

15 Wall Balls 20/14

12 Alternating Dumbbell Power Snatch 50/35

9 Toes-to-bar

+

20/15 Calories Row

Beginner Option:

20 minute AMRAP:

3 rounds of…

15 Wall Balls 14/8

12 Alternating Dumbbell Hang Power Snatch 35/26

9 Knee Raises

+

20/15 Calories Row

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