Wod

200924

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Press: Every 1:00 x 5 sets

2) Push Press: Every 1:00 x 5 sets

3) Push Jerk: Every 1:00 x 5 sets

*Warm-Up as needed. Build as heavy as deemed fit on each lift.

1: Press

Strict Press

2: Push Press

3: Push Jerk

Skill

Metcon (No Measure)

Handstand Hold (As Long As Possible)

Handstand Push-Ups (As Many reps As Possible)

Handstand Walk (As Far As Possible)

Ring Dip Static Hold (As Long As Possible)

Ring Dip (As Many reps As Possible)

Ring Weighted Dip (As Heavy As Possible)

Handstand Hold

Handstand Push-ups

Handstand Walk

Rind Dip Static Hold

Ring Dips

Weighted Ring Dips

Conditioning

2k Row (Time)

Max Effort 2k Row

Leave a Reply