Wod

200909

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 @ 70%

5 reps @ 80%

5 reps + @ 90%

2) Strict Press: Every 2:00

5 reps @ 70%

5 reps @ 80%

5 reps + @ 90%

*Based off of Wendler 5/3/1

[Fitness] Level 1

Bodyweight

12 Minute EMOM:

1 – 6/side Offset Push-Up

2 – 6/side Half Kneeling Dumbbell Press

1: Bench Press

2: Press

Strict Press

Conditioning

Metcon (Time)

[Performance]

Level 3

“J.T.” +

For time:

50-ft HSW

21Ring dips

21 Push-ups

50-ft HSW

15 Ring dips

15 Push-ups

50-ft HSW

9 Ring dips

9 Push-ups

Level 2

JT

[Fitness] Level 1

21-15-9 reps for time:

Downdog Push-Ups

Bench Dips

Snaking Push-Ups

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

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