Wod

201208

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Strict Press:

8 @ 65%

6 @ 75%

4 @ 85%

4 @ 90%

Rest 2-3 minutes between sets.

2) Strict Chin-Up (Supinated Grip Pull-up): 5 sets of 10

Rest 2-3 minutes between sets. Add load as deemed fit.

[Scaling Tips]

Strict Chin-up -> Negative chin-up

1: Press

Strict Press

2: Pull-ups

Conditioning

Metcon (4 Rounds for time)

Every 4:00 x 4 sets – 400m Run @ 70%, 75%, 80%, 85%

For for consistent paces/efforts across each respective piece.

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