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By 2020-12-16 12月 17th, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Bench Press:

6 @ 70%

6 @ 80%

3 @ 90%

2 @ 95%

Rest 2-3 minutes between sets.

2) Close Grip Chin-up: 3 sets of 12

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

3) Strict Toes-to-bar: 3 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

[Scaling Tips]

Close Grip Chin-up -> Negative Chin-up, Dumbbell Arm Curl

Strict Toes-to-bar -> Lying Leg Raise, V-Up, Tuck-Up

1: Bench Press

Conditioning

Metcon (Time)

For time:

800m Run

12 Bar Muscle-ups

150 Double-unders

9 Bar Muscle-ups

50 Wall Balls 20/14

6 Bar Muscle-ups

Time Cap: 15 minutes

[Scaling Tips]

Bar Muscle-Up -> Jumping Chest-to-bars, Jumping Pull-ups

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