Wod

200716

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://youtu.be/ZlRrIsoDpKg

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

https://youtu.be/wibnqT9GIHs

*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

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