Wod

210514

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Power Clean + Clean: 4 sets @ 75%

2) Clean High-Pull: 5 sets of 2 @ 78%, 4 sets of 3 @ 78%

1: Power Clean + Clean

2: Clean High-Pull

Conditioning

Metcon (No Measure)

15 Minute EMOM:

1 – 16/12 Calories Row (:40-:45)

2 – 14/10 Calories Bike (:40-:45)

3 – Strict Cindy (:40 limit)

1 round of Strict Cindy = 5 strict pull-ups + 10 push-ups + 15 air squats

Scaling

Cut off the work at the 40 second mark if you can’t get a round of strict Cindy in. The goal is to maintain your paces throughout the 15 minutes but the effort level will increase as you go.

Intermediate Option:

15 Minute EMOM:

1 – 15/11 Calories Row (:40-:45)

2 – 13/9 Calories Bike (:40-:45)

3 – 1-3 Pull-Ups + 5 Push-Ups + 10 Squats (:40 limit)

Beginner Option:

15 Minute EMOM:

1 – 12/8 Calories Row (:40-:45)

2 – 12/8 Calories Bike (:40-:45)

3 – 5 Ring Rows + 5 Push-Ups + 10 Squats (:40 limit)

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