Wod

210428

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Clean Complex (Hang Power Clean + Hang Squat Clean): Every 90 seconds for 5 sets

*Warm-up as needed. Start around 60% of your 1RM Clean. Build as heavy as deemed fit.

2) Push Press: 5 sets of 5 @ 75%

1: Hang Power Clean + Hang Squat Clean

2: Push Press

Conditioning

Metcon (Time)

4 rounds for time:

25/18 Cal Assault Bike

10 Devils Presses 50/35lb

Scaling:

Move through this quickly. Your limiting factor should be lungs and aerobic capacity. The weight should never be too heavy that you’re failing a rep. Work on the fast transition. As soon as you’re off the bike, grab dumbbells or kettlebell. Vice Versa. You’re not sprinting on the Assault Bike. Try to hold the same wattage through all four rounds.

Intermediate Option:

4 rounds for time:

25/18 Cal Assault Bike

10 American Kettlebell Swings 24/16kg

Beginner Option:

4 rounds for time:

25/18 Cal Assault Bike

10 American Kettlebell Swings 16/12kg

*Time Cap: 12 minutes

Leave a Reply