Wod

201201

Reebok CrossFit Roppongi – CrossFit

From December,
Our program
-Includes Touch and Go (TnG, T+G) Snatch, C&J.
-Includes CrossFit Games Open Workouts.

Monday: Back Squat (Generally most of trainees start the week off with a strenuous leg workout.)
Tuesday: Bench Press, Deadlift, or Press. Conditioning may include some squats and deadlifts.
Wednesday: Bench Press, Deadlift, or Press. Conditioning may include some squats and deadlifts.
Thursday: Bench Press, Deadlift, or Press. Conditioning may include some squats and deadlifts.
Friday: Weightlifting and its accessory.
Saturday: weightlifting, gymnastics, cardio
Sunday: weightlifting, gymnastics, cardio

Strength

Metcon (No Measure)

1) Bench Press:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Rest 2-3 minutes between sets.

2) Bar or Ring Dips: 5 sets of 5

Rest 2-3 minutes between sets. Load as heavy as deemed fit.
[Scaling Tips]

Dip -> Box Dip, Bar Dip, Dumbbell Triceps Kick Back

1: Bench Press

2: Dips

Conditioning

201125 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 8 minutes of:

10 body-weight back squats

10 strict chest-to-bar pull-ups

*Back Squat from the floor.
[Scaling Tips]

BW Back Squat -> Back Squat from rack, Dumbbell Split Squat

Strict Chest-to-bar pull-up -> Strict Pull-Up, Barbell Bent Over Row

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