Wod

200803

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Front Squat: Every 2:00 – 3 sets of 5 @ 75% + 5-10lb from last month across

2) Back Squat: Every 2:00 – 3 sets of 5 @ 75% + 5-10lb from last month across

[Fitness]

1) 0:00 – 12:00 – Every 2:00x 6 sets:

Sets 1 + 4 – 15 Goblet Squats

Sets 2 + 5 – 12 Goblet Squats

Sets 3 + 6 – 9 Goblet Squats

Vary loading each set as needed. Work as heavy as possible, and as heavy as you can perform the sets unbroken. Focus on foot positioning, squat depth, and working your back and erectors to establish a nice vertical position.

2) Dumbbell Farmers Position Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 3 sets

Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Set elevation height as desired.

1: Front Squat

2: Back Squat

Conditioning

Metcon (Time)

[Performance]

For time:

100 Air Squats

50 Dumbbell Power Cleans 50/35

100 Air Squats

[Fitness]

For time:

30/25 Calories Bike

50 Dumbbell Hang Power Cleans

30/25 Calories Bike

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