Wod

20210802

Reebok CrossFit Roppongi – CrossFit

Skill

Metcon (Distance)

Hand Stand Walk
August is a month for strengthening handstand walk.

Handstand walk

(Hold, Wall Walk, Balance Training, etc)

*10 minutes of practice time to be able to walk.

CrossFit Lifting

Clean and Jerk (Every 90 seconds x 6 sets @50-60% of 1-RM C&J)

Barbell Cycling Skill:

5 Power Clean and Jerk.

Metcon

Metcon (5 Rounds for reps)

Every 2 Minutes x 5 sets

15/12calories Assault Bike

Remaining Time, Max Rep Bar Muscle-up.

Rest 2 minutes between set.

Score: Bar muscle-up

Metcon (5 Rounds for reps)

Every 2 Minutes x 5 sets

12/10 calories Row

Remaining Time, Max Rep Pull-ups or Banded Pull-ups or Ring Row

Rest 2 minutes between set.

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