Wod

201207

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Back Squat: 90% x 1 rep, 92.5% x 1 rep, 95% x 1 rep

2) Barbell Front Rack Lunge: 3 sets of 12/side

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

[Scaling Tips]

Barbell Front Rack Lunge -> Lunge, Dumbbell Farmers Carry Lunge

1: Back Squat

2: Front Rack Lunge

Conditioning

Metcon (3 Rounds for time)

Every 5:00 x 3 sets:

50 Double-unders

20/15 Calories Assault Bike

20 Alternating Dumbbell Snatch 50/35

[Scaling Tips]

50 Double-unders -> 50 Single-unders

Alt Dumbbell Snatch -> Kettlebell Swing

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