Wod

210402

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

5 sets of:

1 Pause Front Squat +

1 Tempo Front Squat +

1 Front Squat

Rest 2-3 minutes between sets. Pause Squat should be 3 seconds in the bottom and no bounce to get out of the hole. Tempo Squat should be 3 second descent to the bottom…not 3 seconds through the top half of the ROM and then drop into the hole, 3 seconds to get down to the bottom. Goal is heavier than last week, that could be either top end load, or bringing your lower sets up in weight.

1 Pause Front Squat + 1 Tempo Front Squat + 1 Front Squat

Conditioning

Metcon (5 Rounds for time)

Row – 3-5 sets of:

300m Row

Rest 60 seconds

200m Row

Rest 60 seconds

100m Row

Rest 60 seconds

Hard, but consistent efforts for each respective difference.

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