Wod

210408

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

5 sets of:

1 Pause Back Squat +

1 Tempo Back Squat +

1 Back 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: 1 Pause Back Squat + 1 Tempo Back Squat + 1 Back Squat

Conditioning

Metcon (Time)

5 rounds for time:

15 Toes-to-bars

30 Wall Balls 20/14

60 Double-unders

Scaling:

Reduce the reps and the load so you can keep doing unbroken reps of each movement.

Intermediate Option:

5 rounds for time:

10 Toes-to-bars

15 Wall Balls 20/14

50 Double-unders

Beginner Option:

5 rounds for time:

15 V-Ups

10 Wall Balls 14/8

60 Single-unders

*Time Cap: 20 minutes

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