Wod

200720

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Front Squat: Every 2:00 5 sets of 3 @ 85% across

2) Back Squat: Every 2:00 5 sets of 3 @ 85% across

[Fitness]

1) Tempo (3.1.0.0) Bulgarian Split Squat: 5/side Every 2:00 x 5 sets

Tempo Bulgarian Split squats, use 45lb plate underneath the back foot. 3 second descent, pause for 1 second, then explode up. This might be done with no loading at all, or add loading in the Farmers position as form allows.

2) Single KB Goblet Box Step-ups: 8/side Every 2:00 x 5 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other.

1: Front Squat

2: Back Squat

Conditioning

Metcon (AMRAP – Reps)

[Performance]

7 minute Up Ladder:

1 Front Squat 155/105

3 Bar Facing Burpees

Loading for the Front Squat should be heavy. A Squat Clean counts as your first rep of the set. Workout is 1+3, 2+6, 3+9, and so on until 7 minutes is up.

[Fitness]

7 minute Up Ladder:

3 Goblet Squats 24/16kg

3 Burpees

Workout is 3+3, 6+6, 9+9, and so on until 7 minutes is up.

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