Wod

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Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Back Squat: 1RM for Day, 95%, 90%

Rest 2-3 minutes between sets.

2) Front Foot Elevated Double Kettlebell Front Rack Reverse Lunge: 3 sets of 10/side

Rest 2-3 minutes between sets. Heavy as possible. Alternate legs each rep.

3) Good Morning: 3 sets of 5 @ 20% of 1RM Deadlift

Rest 90-120 seconds between sets.

1: Back Squat

2: Front Foot Elevated Kettlebell Goblet Reverse Lunge

3: Good Mornings

Conditioning

Metcon (Calories)

Assault Bike – Every 3:00 x 5 sets:

Guys – 30-27-24-21-18 Calories

Ladies – 20-18-16-14-12 Calories

Performed as sprint efforts. Spin out each round for an additional 30-60 seconds after completing the prescribed calories to flush out your legs.

Scaling:

This workout includes a high volume of movement with a descending rep scheme that should allow you to maintain intensity as you progress. Newer athletes should reduce the total volume.

Intermediate Option:

Guys – 27-24-21-18-15 Calories

Ladies – 18-16-14-12-9 Calories

Beginner Option:

Guys – 24-21-18-15-12 Calories

Ladies – 16-14-12-9-6 Calories

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