Wod

200806

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

Deload

1) Deadlift: Every 2:30

5 @ 60-70%

5 @ 65-75%

5 @ 70-80%

5 @ 75-85%

Pick weights based on feel.

[Fitness]

1) Dumbbell Romanian Deadlift: 3 sets of 15

1: Deadlift

1: Dumbbell Romanian Deadlift

Skill

Metcon (No Measure)

Bar Muscle-up Progression

Banded Bar Muscle-Up

https://youtu.be/AVOK44Gju2w

Conditioning

Metcon (3 Rounds for time)

[Performance]

Every 8:00 x 3 sets:

500m Row

15 Overhead Squats 115/75

7 Bar Muscle-ups

*Scale as needed so work to rest ratio is 1:1.

[Fitness]

Every 8:00 x 3 sets:

500m Row / 1000m Bike

8/side Alternating Plate Reverse Lunges

3 Banded Bar Muscle-ups / 7 Chest-to-bar Pull-Ups / 3 Negative Pull-Ups

*Scale as needed so work to rest ratio is 1:1.

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