Wod

210517

Reebok CrossFit Roppongi – CrossFit

Strength

Clean and Jerk

3 reps @ 70%, 2 reps @ 75%, 1 rep @ 80%, 1 rep @ 85%, 1 rep @ 80%, 1 rep @ 75%

Conditioning

Metcon (Weight)

15 Minute EMOM:

1 – 15/12 Calories Row

2 – 6 Front Squats 135/95

3 – 60 Double-Unders

Pick a calorie targets where the row takes about :40.

Scaling

Pick a calorie targets where the row takes about :40. The front squats should be light so that you can do them in 20 seconds. 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 – 15/12 Calories Row 
2 – 6 Front Squats 115/75
3 – 50 Double-Unders


Beginner Option:

15 Minute EMOM:
1 – 12/8 Calories Row 
2 – 6 Kettlebell Goblet Squats
3 – 60 Single-Unders

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