Wod

201117

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Bench Press:

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Pausing Supinated Bent Over Barbell Row: 3 sets of 6

Rest 2-3 minutes between sets. Hold the better at the belly/sternum area for 2-3 seconds each rep.

3) Ring Dips: 3 sets of 5

Rest 2-3 minutes between sets. Add load as deemed fit.

1: Bench Press

2: Bent Over Supinated Barbell Row

3: Ring Dips

Conditioning

Metcon (AMRAP – Reps)

10 Minute EMOM:

1 – 40 seconds Row for Calories

2 – 40 seconds Wall Balls

*You choose the output that you can maintain for all 5 sets. For wall ball, you pick weight and height that is challenging for you.
Your score is total number of the reps. 1 Calorie = 1 rep.

Leave a Reply