Wod

201123

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Back Squat: 3 sets of 6 @ 80% (Cube Method, repetition)

2) Pistol Squat: 5 sets of 20

Rest 90-120 seconds between sets. Focus on quality not speed. Alternate legs each rep.

[Scaling Tips]

Pistol Squat -> To Box, Lower, Lowering from Box, Hands Behind Back, Counter Balance

1: Back Squat

2: Pistols

Conditioning

201120 (Time)

For time:

45 kettlebell swings

400-m run

35 kettlebell swings

800-m run

25 kettlebell swings

1,200-m run

15 kettlebell swings

♀ 24 kg ♂ 32 kg

Time Cap: 18 minutes

[Scaling Tips]

American Kettlebell Swing -> Russian Kettlebell Swing

Run -> 400m =1000m bike, 800m = 2000m bike, 1200m = 3000m bike

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