Wod

210502

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) 3-Position Snatch (Floor, Knee, Mid-Thigh): 2 sets @ 65%, 3 sets @ 70%

2) Snatch Pull: 3 sets of 3 @ 90% of 1RM Snatch, 2 sets of 2 @ 90%

1: 3-Position Snatch

2: Snatch Pull

Conditioning

Metcon (No Measure)

10 Minute EMOM:

1 – 12-15 Calories Assault Bike

2 – 6-8 Double Kettlebell Snatches 16/12kg

Scaling:

This is short EMOM, so push that pace a little bit. Newer athletes may choose to reduce the reps.

Intermediate Option:

Same as Rx.

Beginner Option:

10 Minute EMOM:

1 – 8-12 Calories Assault Bike

2 – 8-10 American Kettlebell Swings 16/12kg

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