Wod

200801

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Strength

*Use Strength part as activation.

[Performance]

1) Front Squat: 3 sets of 8

Rest 90-120 seconds between sets. Don’t max out.

2) Romanian Deadlift: 3 sets of 8

Rest 90-120 seconds between sets. Don’t max out.

3) Bent Over Row: 3 sets of 8

Rest 90-120 seconds between sets. Don’t max out.

[Fitness]

1) Tempo Goblet Squat: 3 sets of 8 (3110)

Rest 60-90 seconds between sets.

2) Single Leg Romanian Deadlift: 3 sets of 5/side

Rest 60-90 seconds between sets.

3) Dumbbell Bent Over Row: 3 sets of 12

Alternate direction. Rest 60-90 seconds between sets.

Conditioning

Metcon (AMRAP – Rounds and Reps)

[Performance]

10 Minute AMRAP:

21-15-9 Wall Balls 20/14

21-15-9 Dumbbell Deadlifts 50/35

21-15-9 Chest-To-Bar Pull-Ups

[Fitness]

10 Minute AMRAP:

15-12-9 Wall Balls

15-12-9 Dumbbell Deadlifts

15-12-9 Jumping Chest-To-Bar Pull-Ups

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