Category

Wod

200812

By Wod No Comments

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]
1) Bench Press: Every 2:00

5 @ 60-70%

3 @ 65-75%

2 @ 75-85%

2 @ 85-95%

1 @ 90-100%

Pick weights based on feel.

2) Strict Press: Every 1:30

5 @ 60-70%

4 @ 70-80%

4 @ 75-85%

4 @ 80-90%

Pick weights based on feel.

[Fitness]

12 Minute EMOM:

1 – 3 Negative Pull-Ups

2 – 5-10 Push-Ups / Snaking Push-Ups

3 – 10-15 Box / Pads Dips

Choose reps that you can maintain for all four sets. These bodyweight movements build fundamental strength.

1: Bench Press

2: Press

Strict Press

Conditioning

Metcon (Weight)

[Performance]

14 Minute EMOM:

1 – 1-2 Legless Rope Climb / 100ft Kettlebell Farmers Carry 32/24kg

2 – 50 Double-Unders

[Fitness]

14 Minute EMOM:

1 – 50-100ft Kettlebell Farmers Carry

2 – 50 Double-Unders / 50 Single-Unders

*Stimulus: Strengthen forearms