Wod

200723

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Deadlift: Every 2:30

6 @ 65-75%

6 @ 75-85%

3 @ 85-95%

2 @ 90-100%

Pick weights based on feel.

2) Snatch Grip Bent Over Rows: 3 set of 8-12

[Fitness]

1) Romanian Deadlift: Every 2:30

4 sets of 12

*Form over load. Reference as last week.

2) Landmine Meadows Row: 3 sets of 8-12

https://youtu.be/EsmIWi_0lio

1: Deadlift

Conditioning

Metcon (No Measure)

[Performance]

16 Minute EMOM (4 sets):

1 – 15 Burpee Box Jump Overs 24/20

2 – 10 Dumbbell Deadlifts 70/50

3 – 100ft Dumbbell Farmers Carry 70/50

4 – 10 Strict Pull-Ups

[Fitness]

16 Minute EMOM (4 sets):

1 – 10 Burpees

2 – 10 Dumbbell Deadlifts 50/35

3 – 100ft Dumbbell Farmers Carry 50/35

4 – 3 Negative Pull-Ups

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