Wod

210610

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Clean and Jerk: 3 sets of 3 @ 70%, 3 sets of 2 @ 75%

Clean High-Pull: 3 sets of 3 @ 84%

1: Clean and Jerk

2: Clean High-Pull

Conditioning

Metcon (Time)

For time:

40/30-35/25-30/20-25/15

Goblet Squat 32/24kg

8-7-6-5

Assault Bike

Double-Unders

50-50-50-50

*Time Cap: 15 minutes

Scaling:

Controlled on the AB. It’s not a recovery pace but it’s also not a sprint. There are a lot of reps for Goblet Squats.

Intermediate Option:

For time:

30/25-25/20-20/15-15/10

Goblet Squat 24/16kg

8-7-6-5

Assault Bike

Double-Unders

50-50-50-50

Beginner Option:

For time:

30/25-25/20-20/15-15/10

Goblet Squat 16/12kg

8-7-6-5

Assault Bike

Single-Unders

50-50-50-50

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