Wod

200529

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

[Performance]

1) Every 3:00 x 7 sets:

5 Per Leg, Kettlebell Split Stance Good Morning

10 Standing One Plate Front Raise

5 Pause Kettlebell Goblet Squats

10 Standing Plate Svend Press @ 2x(2.5-5lb)

5 Squat Vertical Jump

10 Standing Plate Lateral Raise

Work through these movements with intent, but the goal is not to rush them. Pause 3 seconds at the bottom of Goblet Squat. Make sure you’re hitting all positions properly, and then add tempo/speed as form allows. Pick two Plates weight and one Kettlebell weight for all movements.

2) 7 minute AMRAP:

10 Dumbbell Hang Power Cleans 50/35

10 Hand Release Push-ups

[Fitness]

1) Every 3:00 x 7 sets:

5 Per Leg, Kettlebell Split Stance Good Morning

10 Standing One Plate Front Raise

5 Pause Kettlebell Goblet Squats

10 Standing Plate Svend Press @ 2x(2.5-5lb)

5 Squat Vertical Jump

10 Standing Plate Lateral Raise

Work through these movements with intent, but the goal is not to rush them. Pause 3 seconds at the bottom of Goblet Squat. Make sure you’re hitting all positions properly, and then add tempo/speed as form allows. Pick two Plates weight and one Kettlebell weight for all movements.

2) 7 minute AMRAP:

7 Dumbbell Hang Power Cleans 25/15

7 Push-ups

Metcon (AMRAP – Rounds and Reps)

[At-Home]
1) Every 3:00 x 7 sets:

5 Per Leg, B Stance Prisoner Good Morning (Split Stance)

10 Standing Double Bottles Front Raise

10 Pause Air Squats

10 Standing Two Books Svend Press

5 Per Leg, Prisoner Single Leg Good Morning

10 Standing Bottle Lateral Raise

Pause 3 seconds at the bottom of Squat. Make sure you’re hitting all positions properly, and then add tempo/speed as form allows.

2) 7 minute AMRAP:

14 Bottle Hang Power Cleans

7 Push-ups

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