Wod

200702

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Deadlift: Every 2:30

10 @ 60-65%

8 @ 60-70%

6 @ 65-75%

6 @ 70-80%

6 @ 75-85%

Pick weights based on feel.

2) Supinated Grip Barbell Bent Over Rows: 3 sets of 12

Rest 90-120 seconds between sets.

[Fitness]

1) Romanian Deadlift: Every 2:30

5 sets of 12

*Form over load.

2) Dumbbell or Kettlebell Bent Over Rows: 3 sets of 8-12

1: Deadlift

2: Bent Over Supinated Barbell Row

1: Romanian Deadlift

2: Double Dumbbell Bent Over Rows

Conditioning

Metcon (5 Rounds for reps)

[Performance]

5 2-minute rounds of:

75 double-unders

Max reps of sumo deadlift high pull 95/65

Rest 1 minute between rounds.

[Fitness]

5 2-minute rounds of:

75 double-unders or single-unders

Max reps of kettlebell sumo deadlift high pull 16/12kg

Rest 1 minute between rounds.

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