Wod

“20210705”

Reebok CrossFit Roppongi – CrossFit

Skill

Pull-up

Skill 10 minutes:

Pull-ups

(Kipping, Negative, Banded or etc..)

If you can Pull-ups, challenge How many times you can do it in one set.

Strength

Push Press (4 sets x 5 reps @70-80% of 1-RM)

Rest 2 minutes, between sets.

Dumbbell Push-Press (3 sets x 10 reps )

Start with a Light weight and look for a heavy weight that can be run 10 times.

Metcon

Metcon (AMRAP – Rounds and Reps)

=Performance=

AMRAP 7 minutes

12 Barbell Push Press 95/65 lbs

24 Front Rack Lunges 95/65 lbs

Metcon (AMRAP – Rounds and Reps)

=Fitness=

AMRAP 7 minutes

12 Dumbbell Push Press

24 Dumbbell Front Rack Lunges

Example:

15/10 kg, 12,5/7 kg, 10/5 kg.

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