Wod

200128

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

Push Jerk: Every 1:30 x 9 sets

Sets 1-3 – 7 Reps

Sets 4-6 – 5 Reps

Sets 7-9 – 3 Reps

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as possible.

[Fitness]

1) Half Kneeling Dumbbell Press: 4 sets of 8/side

2) Dumbbell Push Press: 4 sets of 8-12 reps

Push Jerk

Conditioning

Metcon (Calories)

12 Minute EMOM:

[Performance]

1 – 10-15 Calories Row

2 – 10-15 Strict Handstand Push-Ups

3 – 10-15 Calories Assault Bike

4 – 10-15 Wall Balls 20/14

[Fitness]

1 – 8-15 Calories Row

2 – 3-5 Wall Walks

3 – 8-15 Calories Assault Bike

4 – 10-15 Wall Balls

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