Wod

200306

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Pause Back 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) Back Squat: 10 Reps Every 3:00 x 3 sets

This should be done as a continuation of your Pause Back Squats starting at 10:00 on the clock. Build as heavy as possible.

[Fitness]

1) Dumbbell Bulgarian Split Squat: 3 sets of 8/side

2) Single Leg Romanian Deadlift: 3 sets of 8/side

Perform this on one side before switching to the other side.

Conditioning

Metcon (AMRAP – Reps)

[Performance]

“200302”

8 rounds for max reps of:

20 seconds of thrusters, rest 10 seconds

20 seconds of pull-ups, rest 10 seconds

♀ 65 lb. ♂ 95 lb.

[Fitness]

8 rounds for max reps of:

20 seconds of bike or row, rest 10 seconds

20 seconds of dumbbell renegade row, rest 10 seconds

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