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210315

By 2021-03-15 3月 17th, 2021 No Comments

CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Back Squat:

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

Rest 2-3 minutes between sets.

Back Squat

Conditioning

Metcon (Time)

For time:

21 Bar Muscle-ups

1200/1000m Assault Bike

15 Muscle-ups

1200/1000m Assault Bike

9 Muscle-ups

1200/1000m Assault Bike

Scaling:

Modify the movements and reduce the distance so you can keep moving through this workout at high intensity.

Intermediate Option:

For time:

21 Chest-to-bar Pull-Ups

1200/1000m Assault Bike

15 Chest-to-bar Pull-Ups

1200/1000m Assault Bike

9 Chest-to-bar Pull-Ups

1200/1000m Assault Bike

Beginner Option:

For time:

21 Jumping Pull-Ups

1000/800m Assault Bike

15 Jumping Pull-Ups

1000/800m Assault Bike

9 Jumping Pull-Ups

1000/800m Assault Bike

*Time Cap: 15 minutes

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