Wod

210604

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Description:Strength

1) Push Press: 3 sets of 5 @ 72% of 1RM Push Press

after push press, (don’t flip this order! You already did enough warm-ups by doing push presses.)

2) Strict Press: Build up to today’s 5RM, + 3 sets of 5 @ 90% of today’s 5RM

1: Push Press

2: Press

Strict Press

Conditioning

Metcon (No Measure)

16 Minute EMOM

1 – Row for Calories 16/12

2 – 15 Toes-to-Bars

3 – Assault Bike 12/10

4 – 12 Box Jumps 24/20″ (Step down)

The goal is to maintain your pace throughout the 16 minutes but the effort level will increase as you go. T2B should be a rep scheme that is unbroken for at least the first half of the EMOM. If you want an extra challenge, jump over without touching the box.

Intermediate Option:

1 – Row for Calories 14/10

2 – 10 Toes-to-Bars

3 – Assault Bike 10/8

4 – 12 Box Jumps 24/20″ (Step down)

Beginner Option:

1 – Row for Calories 12/8

2 – 15 Tuck-Ups

3 – Assault Bike 10/8

4 – 12 Box Jumps 24/20″ (Step down)

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