Wod

200902

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Level 3

Push-Up men: 40 / women: 20

Bench Press 1RM men: 1.5xBW / women: 1.2xBW

Press 1RM men: 1.1xBW / women: 0.8xBW

Level 2

Push-Up men: 30 / women: 10

Bench Press 1RM men: BW / women: 0.75xBW

Press 1RM 0.75xBW

Level 1

Push-Up men: 10 / women: 5

Bench Press 1RM 0.5xBW

Press 1RM 0.5xBW

Strength

[Performance] Level 3&2

1) Bench Press: Every 2:00

5 reps @ 65%

5 reps @ 75%

5 reps @ 85% +

2) Strict Press: Every 2:00

5 reps @ 65%

5 reps @ 75%

5 reps @ 85% +

*Based off of Wendler 5/3/1

[Fitness] Level 1

Bodyweight

12 Minute EMOM:

1 – 12 Push-Ups / Snaking Push-Ups

2 – 12 Dumbbell Shoulder Press

1: Bench Press

2: Press

Strict Press

Conditioning

Metcon (4 Rounds for time)

[Performance] Level 3

Every 4:00 x 4 sets

500m Row / 400m Run /1000m Bike

50ft Handstand Walk

10-15 Strict Handstand Push-ups

Goal stimulus is for the Handstand Walk and Push-ups to both be done unbroken with minimal transition time between the two, scale volume as needed.

Level 2

Every 4:00 x 4 sets

500m Row / 400m Run /1000m Bike

10-15 Kipping Handstand Push-ups

[Fitness] Level 1

Every 4:00 x 4 sets

500m Row / 400m Run /1000m Bike

5 Wall Walks

Leave a Reply