Reebok CrossFit Roppongi – CrossFit
Metcon (No Measure)[Performance]
1) Pause Front Squat: 3 Reps Every 2:00 x 3 sets
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Pause for 3 seconds in the bottom of the Squat.
2) Front Squat: 10 Reps Every 3:00 x 3 sets
This should be done as a continuation of your Pause Front Squats starting at 10:00 on the clock. Build as heavy as possible.[Fitness]
1) Pause Kettlebell Goblet Squat: 3 sets of 8
2) Dumbbell Bulgarian Split Squats: 4 sets of 8/side
Rest 90-120 seconds between sets. Load as heavy as possible.
1: Paused Front Squat
2: Front Squat
Partner Up:[Performance] [Fitness]
12 Minutes Max Meters of Row
*2020 Wodapalooza Pace Race (Starting from Men 2:00/500m, Women 2:10/500m, it will increase pace throughout the event.)