Wod

210415

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Go heavy if things feel good, keep them lighter if they’re not, don’t try and force anything.

Snatch

Conditioning

Metcon (Time)

3 rounds for time:

100 Double-unders

21 Overhead Squats 135/95

12 Burpee Box Jump Overs 24/20

Scaling:

Modify the movements and reduce the load so you can keep moving through this workout at high intensity.

Intermediate Option:

3 rounds for time:

100 Double-unders

21 Overhead Squats 95/65

12 Burpee Box Jump Overs 20

Beginner Option:

3 rounds for time:

100 Single-unders

10/10 Plate Overhead Reverse Lunges 25/15

12 Burpees

*Time Cap: 12 minutes

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