Wod

210409

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Heavy Complex for Day + 3 Back Off Sets @ 80-90%:

Clean Pull +

Low Hang Power Clean +

Low Hang Clean +

Jerk

Rest as needed. Don’t spend more than 30 minutes on this. Goal should be to keep to 5 sets to establish your Max, and then hit the 3 back-off sets accordingly.

Clean Pull + Low Hang Power Clean + Low Hang Clean + Jerk

Conditioning

Metcon (Time)

40-30-20-10 – for time:

Dumbbell Box Step Overs 50/35 @ 24/20

Calories Assault Bike

Scaling:

Reduce the reps and the load so you can keep doing unbroken reps of each movement.

Intermediate Option:

40-30-20-10 – for time:

Dumbbell Box Step Overs 35/25 @ 24/20

Calories Assault Bike

Beginner Option:

40-30-20-10 – for time:

Dumbbell Box Step Overs 10/7kg @ 20

Calories Assault Bike

* Time Cap: 15 minutes

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