Wod

200309

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

*Athletes who can do 10 Kettlebell Goblet Squat (Men’s weight 53lb/ Women’s weight 35lb) can choose performance.

[Performance]

1) Pause Front Squat: 2 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: 7 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) Kettlebell Goblet Sumo Stance Good Morning: 3 sets of 12

1: Paused Front Squat

2: Front Squat

1: Kettlebell Pause Goblet Squat

2: Kettlebell Goblet Sumo Stance Good Morning

Conditioning

Metcon (5 Rounds for reps)

[Performance]

5 rounds for Max Reps:

1 minute Row

1 minute Dumbbell Box Step-ups 50/35 @ 24/20

[Fitness]

5 rounds for Max Reps:

1 minute Row/Bike

1 minute Dumbbell Farmers Carry Reverse Lunges

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