Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
[Performance]Deadlift: Every 2:30
8 @ 60-70%
6 @ 70-80%
4 @ 80-90%
4 @ 85-95%
Pick weights based on feel.
2) Pendlay Rows: 3 sets of 12
Rest 90-120 seconds between sets.
https://barbend.com/pendlay-row-history/
[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: Pendlay Row
1: Romanian Deadlift
Conditioning
Metcon (Time)
[Performance]Diane
*If you have sway back posture, you should be careful about doing the combination of deadlift and handstand push-up. Keep flat back during the entire workout.
[Fitness]10-9-8-7-6-5-4-3-2-1 reps for time:
Double Russian Kettlebell Swings
Kettlebell Push Press
*The goal is to complete unbroken reps without putting kettlebells down on the floor.
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups