Wod

200701

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Bench Press: Every 2:00

10 @ 60-65%

8 @ 60-70%

6 @ 65-75%

6 @ 70-80%

6 @ 75-85%

Pick weights based on feel.

2) Strict Press: Every 1:30

5 @ 60-65%

5 @ 65-75%

2×5 @ 70-80%

Pick weights based on feel.

Metcon (No Measure)

[Fitness]

This month’s goal: get one push-up

1) Every 1:00

Sets 1-3 – 30-40 seconds Arm Shuffle https://youtu.be/hz8Hwh5S0gw

Sets 4-6 – 30-40 seconds Hand Walks *Hands on 45lbx2 plates https://youtu.be/7D4haPaXaz8

Sets 7-9 – 3 Reps Negative Push-Ups *as slow as possible.

2) Every 1:30 4×12 Kettlebell Upright Row

You may use legs for the last couple of reps.

1: Bench Press

2: Press

Strict Press

Skill

Metcon (No Measure)

Muscle-Ups Transition

https://youtu.be/FpEwI4DqySw

Conditioning

Metcon (AMRAP – Rounds and Reps)

[Performance]

12 Minute AMRAP:

3 Muscle-Ups

15 Kettlebell Swings 32/24kg

[Fitness]

12 Minute AMRAP:

3 Bench Push-Ups + 3 Bench Dips

15 Kettlebell Swings 16/12kg

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