Wod

201104

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Bench Press: Every 2:00

5 reps @ 75%

3 reps @ 85%

1 rep + @ 95%

2) Wall Facing Handstand Hold for 30 seconds + 10-15 Ring Push-Ups: 3 sets

Rest 2-3 minutes between sets. Set your feet on 20″ box so that your body is parallel to the floor at the bottom.

Bench Press

Conditioning

Metcon (Time)

3 rounds @ Grinder Pace:

100m Dumbbell Farmers Carry 70/50

100m Kettlebell Front Rack Carry 53/35

100ft Handstand Walk

Don’t cheat the Front Rack Carry. Make it hard, elbows down, hands at center of chest, handles of the KB should be touch…no elbow up or bells resting on the shoulders.
[Scaling Tips]

100m Dumbbell Farmers Carry -> Pick the weight that is challenging for you. You can break it into 2-3 sets.

100m Kettlebell Front Rack Carry -> Pick the weight that is challenging for you. You can break it into 2-3 sets.

100ft Handstand Walk -> 100ft Bear Crawl

Leave a Reply