Wod

210608

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Snatch: 2 sets of 3 @ 70%, 3 sets of 2 @ 75%

Snatch Pull: 3 sets of 4 @ 100%

1: Snatch

2: Snatch Pull

Conditioning

Metcon (Time)

5 rounds for time:

Row 400/320m (Low Damper)

75ft Handstand Walk

Scaling:

For the row, go with a damper that is a bit lower than what you usually use so you have a higher stroke rate. Just try and hammer through the row! 10/10 handstand hold shoulder taps against the wall if you can’t do handstand walk.

Intermediate Option:

5 rounds for time:

Row 400/320m (Low Damper)

10/10 handstand hold shoulder taps against the wall

Beginner Option:

3 rounds for time:

Row 400/320m (Low Damper)

5 Wall Walks

*Time Cap: 15 minutes

Leave a Reply