Wod

200916

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 @ 75% 3 reps @ 85% 
 1 reps + @ 95%

2) Strict Press: Every 2:00

5 reps @ 75% 3 reps @ 85%
 1 reps + @ 95%


Based off of Wendler 5/3/1

[Fitness]

Level 1
 Bodyweight

12 Minute EMOM:

1 – 3 Negative (3-1-X-0) Ring Push-Ups or 5-10 Ring Push-Ups

2 – 8/side Landmine Press

1: Bench Press

2: Press

Strict Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

[Performance]
Level 3

15 Minute AMRAP:

400m Run / 500m Row / 1000m Bike

50ft Handstand Walk

Level 2

15 Minute AMRAP:

400m Run / 500m Row / 1000m Bike

15 HSPUs

[Fitness]

Level 1


15 Minute AMRAP:

400m Run / 500m Row / 1000m Bike

15 Downdog Push-Ups

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