Wod

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Reebok CrossFit Roppongi – CrossFit

Dear members,

Thursdays include ring muscle ups in conditioning on July. We have three months to prepare for the CrossFit Games Open. Let’s work on it!

Strength

Metcon (No Measure)

[Performance]

1) Bench Press: Every 2:00

8 @ 60-70%

8 @ 65-75%

6 @ 75-85%

6 @ 80-90%

Pick weights based on feel.

2) Strict Press: Every 1:30

5 @ 60-70%

5 @ 65-75%

5 @ 70-80%

5 @ 75-85%

Pick weights based on feel.

[Fitness]

This month’s goal: get one push-up

1) Every 1:00

Sets 1-3 – 30-40 seconds Yoga Push-Ups

Sets 4-6 – 30-40 seconds Plank Opposite Shoulder Taps

Sets 7-9 – 3 Reps Negative Push-Ups *as slow as possible.

2) Every 1:30 4×12 Dumbbell Lateral Raise

You may use legs for the last couple of reps.

1: Bench Press

2: Press

Strict Press

Skill

Metcon (No Measure)

Muscle-Ups Transition

https://youtu.be/FpEwI4DqySw

Conditioning

Metcon (Time)

[Performance]

3 rounds for time of:

20 front squats 135/95

5/3 muscle-ups

[Fitness]

3 rounds for time of:

20 Goblet squats 20/16kg

10 Bar Dips or Bench Dips

*Time Cap: 12 minutes

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