Wod

201116

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1)Back Squat: 3 sets of 2 @ 85% across (Cube Method, Heavy)

2) Double Kettlebell Front Rack Box Step-ups: 4 sets of 8/side

Warm-up as needed. Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Use a box that puts your knee and hip in line.

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.

*Focus on a vertical shin placement when descending from the box so that the posterior chain (gluteals and hamstrings) are required to control the movement.

1: Back Squat

2: Kettlebell Front Rack Box Step-ups

Conditioning

Metcon (2 Rounds for time)

Run 2 x 1,000m @ Easy>Moderate

Rest 2 minutes between sets.

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