Wod

201021

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

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

Strength

1) Bench Press: Every 2:00

5 reps @ 65%

5 reps @ 75%

5 reps @ 85% +

2) Wall Facing Handstand Hold for 30 seconds + 30 seconds max reps Dumbbell Presses: 3 sets

Rest 2-3 minutes between sets.

Bench Press

Level 3

Conditioning

Metcon (No Measure)

Level 3

15 minute EMOM:

1 – 40 seconds Bike/Row

2 – 5-10 Triple-unders

3 – 5-10 Strict Handstand Push-Ups

Pick efforts you can maintain for all 5 cycles.

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