Wod

200706

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Front Squat: Every 2:00 – 3 sets of 5 @ 75% across

2) Back Squat: Every 2:00 – 3 sets of 5 @ 75% across

3) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 3 sets

Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Set elevation height as desired.

[Fitness]

1) 0:00 – 12:00 – Every 2:00x 6 sets:

Sets 1 + 4 – 15 Goblet Squats

Sets 2 + 5 – 12 Goblet Squats

Sets 3 + 6 – 9 Goblet Squats

Vary loading each set as needed. Work as heavy as possible, and as heavy as you can perform the sets unbroken. Focus on foot positioning, squat depth, and working your back and erectors to establish a nice vertical position.

2) Front Foot Elevated KB Goblet Reverse Lunge: 5/side Every 2:00 x 3 sets

Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Set elevation height as desired.

1: Front Squat

2: Back Squat

3: Back Rack Front Foot Elevated Reverse Lunge

1: Goblet Squat

Conditioning

Metcon (5 Rounds for reps)

[Performance]

For Max Reps:

2 minutes Power Clean 135/95

2 minutes Bar Facing Burpees

2 minutes Double-unders

2 minutes Bar Facing Burpees

2 minutes Power Clean 135/95

Scale as needed.

[Fitness]

2 Rounds For Max Reps:

1 minute Jumping Jacks

1 minute Burpees

1 minute Double-unders or Single-Unders

1 minute Burpees

1 minute Jumping Jacks

Scale as needed.

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