Wod

201130

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Back Squat: 70% x 2 reps x 5 sets (Cube Method, Explosive phase)

2) Kettlebell Goblet Cossack Squat: 3 sets of 10/side

Rest 2-3 minutes between sets. Alternate legs each rep. Focus on positioning over load.

[Scaling Tips]

Cossack Squat -> Goblet Squat

1: Back Squat

2: Weighted Goblet cossack squat

Conditioning

Metcon (Time)

For time:

21 Deadlifts 155/105 *50% of 1RM DL

400m Run

18 Deadlifts 155/105

400m Run

15 Deadlifts 155/105

400m Run

12 Deadlifts 155/105

(No 400m Run after this deadlifts)
**Time Cap: 12 Minutes

[Scaling Tips]

Deadlift -> Kettlebell Deadlift

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