Wod

200819

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

Deload

1) Bench Press: Every 2:00

5 @ 60-65%

5 @ 60-70%

5 @ 65-75%

5 @ 70-80%

Pick weights based on feel.

2) Strict Press: Every 1:30

5 @ 60-65%

5 @ 60-70%

2×5 @ 65-75%

Pick weights based on feel.

[Fitness]

Bodyweight

14 Minute EMOM:

1 – 1 Negative Pull-Ups + 5-8 Push-Ups / Snaking Push-Ups

2 – 10 Abmat Sit-Ups + 5-8 Box Dips

Choose reps that you can maintain for all seven sets. These bodyweight movements build fundamental strength.

1: Bench Press

2: Press

Strict Press

Conditioning

Metcon (Time)

[Performance]

3 rounds for time:

10 Deadlifts 225/155

20 Toes-to-bar

50 Double-unders

Scale as needed. This should be a quick workout.

[Fitness]

3 rounds for time:

10/7 Calories Bike

50 Double-unders / Single-Unders

Scale as needed. This should be a quick workout.

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