Wod

200817

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Front Squat: Every 2:00 5 sets of 3 @ 85% + 5-10lb. across

2) Back Squat: Every 2:00 5 sets of 3 @ 85% + 5-10lb. 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 explosively stand 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 a box height that puts you at parallel or just above. Perform all reps on 1 leg before switching to the other.

1: Front Squat

2: Back Squat

Conditioning

Metcon (Time)

[Performance]

For time:

500m Row

21-15-9 Handstand Push-Ups

[Fitness]

For time:

500m Row / 1,000m Bike

21-15-9 Dumbbell Push Presses

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