Wod

201014

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (Weight)

Level 3

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

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

Level 2

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

Press 1RM 0.75xBW

Level 1

Bench Press 1RM 0.5xBW

Press 1RM 0.5xBW

Level 2&3

1) Bench Press: Every 2:00

5 reps @ 75%

3 reps @ 85%

1 reps + @ 95%

2) 3 sets of:

Wall Facing Handstand Hold for 30 seconds + 10 Dumbbell Press

Rest 2-3 minutes between sets.

Level 1

1) Bench Press: Every 2:00

3 sets x 10-12 reps

*Don’t go heavy if you can’t keep the good form.

2) 3 sets of:

Handstand Hold for 15-30sec + 8-10 Single-Arm Dumbbell Press

Bench Press

Conditioning

Metcon (Time)

For time:

Level 2&3

100 Double-unders

(sub. 50 DU or 200 SU)

30 Toes-to-bar

(sub. 30 Knee-to-Chest)

100 Double-unders

(sub. 50 DU or 200 SU)

10 Muscle-ups

(sub. 20 C2B or Pull-up)

100 Double-unders

(sub. 50 DU or 200 SU)

30 Toes-to-bar

(sub. 30 Knee-to-Chest)

100 Double-unders

(sub. 50 DU or 200 SU)

Time Cap: 12 minutes

Target Time: 10 minutes

*You can break 30 T2Bs in 2-3 sets.

Level 1

50 Double-unders

(sub. 100 SU)

20 Knee Raise

(sub. 20 Tuck-up)

50 Double-unders

(sub. 100 SU)

20 Ring Row

(sub. 20 Jumping Pull-up)

50 Double-unders

(sub. 100 SU)

20 Knee Raise

(sub. 20 Tuck-up)

50 Double-unders

(sub. 100 SU)

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