Wod

201222

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Bench Press:

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

Rest 2-3 minutes between sets.

2) Strict Chest-to-bar Pull-ups: 5+ Reps Every 1:30 x 7 sets

Pick a rep count you can maintain for all 7 sets. Add load/assistance as deemed fit.

3) Diamond Push-ups: 4 sets of 10-20 Reps

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

1: Bench Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

8 Double Kettlebell Front Squats 16/12kg

40 Double-Unders

[Scaling Tips]

double kb front squat -> goblet squat

double-under -> single-under

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