Wod

200619

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (3 Rounds for reps)

[Performance]

1a) 0:00 – 5:00 – 5 minute AMRAP:

10/side Kettlebell Suit Case Deadlift

20 Mountain Climbers

Scale as needed. AMRAP for quality, not speed. Load as heavy as form allows for the Kettlebell.

1b) 6:00 – 11:00 – Every 1:00 x 5 sets: 30 seconds Assault Bike Sprint

Go hard and get after it.

1c) 11:00 – 16:00 – 5 minute AMRAP:

5 Dumbbell Renegade Rows

10 Dumbbell Stiff Leg Deadlift

Use the same load for both movements. Stiff Leg Deadlift is with a completely straight leg, a soft knee makes this movement a Romanian Deadlift. Those are two different things. Renegade Row includes push-up.

1d) 17:00 – 22:00 – Every 1:00 x 5 sets: 30 seconds Assault Bike Sprint

Go hard and get after it.

2) 3 rounds of – 3 minute AMRAP – 1 minute Rest:

15 Toes-to-Bars

15 Barbell Thrusters 75/55

15 Bar Lateral Burpees

Perform this piece as a pick-up where you leave off when you start each 3 minute block.

Metcon (3 Rounds for reps)

[Fitness]

1a) 0:00 – 5:00 – 5 minute AMRAP:

10/side Kettlebell Suit Case Deadlift

20 Mountain Climbers

Scale as needed. AMRAP for quality, not speed. Load as heavy as form allows for the Kettlebell.

1b) 6:00 – 11:00 – Every 1:00 x 5 sets: 30 seconds Assault Bike Sprint

Go hard and get after it.

1c) 11:00 – 16:00 – 5 minute AMRAP:

5 Dumbbell Renegade Rows

10 Dumbbell Stiff Leg Deadlift

Use the same load for both movements. Stiff Leg Deadlift is with a completely straight leg, a soft knee makes this movement a Romanian Deadlift. Those are two different things. Renegade Row includes push-up.

1d) 17:00 – 22:00 – Every 1:00 x 5 sets: 30 seconds Assault Bike Sprint

Go hard and get after it.

2) 3 rounds of – 3 minute AMRAP – 1 minute Rest:

15 Knees Raises

30 Lateral Dumbbell Hops

15 Dumbbell Thrusters 25/15

30 Lateral Dumbbell Hops

Perform this piece as a pick-up where you leave off when you start each 3 minute block. For the Knee Raise, bring up knees as high as you can.

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