Wod

200709

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

Deadlift: Every 2:30

8 @ 60-70%

8 @ 65-75%

6 @ 75-85%

6 @ 80-90%

Pick weights based on feel.

2) 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. Reference as last week.

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

1: Deadlift

2: Bent Over Row

1: Romanian Deadlift

2: Double Dumbbell Bent Over Rows

Conditioning

Metcon (5 Rounds for reps)

[Performance]

5 rounds of:

1 minute of dumbbell deadlifts

1 minute of push-ups

Do not rest between rounds.

[Fitness]

5 rounds of:

1 minute of single kettlebell deadlifts

1 minute of Hand Walks

Do not rest between rounds. You choose the deficit for the hand walks.

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