Wod

201203

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Strict Press:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Rest 2-3 minutes between sets.

2) Seated Dumbbell Arnold Press: 3 sets of 10

Rest 2-3 minutes between sets. Heavy as possible.

1: Press

Strict Press

2: Seated Dumbbell Arnold Press

Conditioning

Metcon (Time)

In pairs, 5 Rounds each:

(You go, I go)

15 Burpees

12/9 Calorie Assault Bike

9 Strict Presses (95/65) *40-45% of 1RM SP

*Time Cap: 15 minutes

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