Wod

200813

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]
Deadlift: Every 2:00

5 @ 60-70%

3 @ 65-75%

2 @ 75-85%

2 @ 85-95%

1 @ 90-100%

Pick weights based on feel.

[Fitness]

Romanian Deadlift: Every 2:00

5 sets of 10

*Start around 30% of 1RM Deadlift. Build as heavy as form allows. Use straps if you have.

1: Deadlift

1: Romanian Deadlift

Skill

Bar Muscle-Up Progression

David Durante

https://youtu.be/4krElU6iIC4

Conditioning

Metcon (AMRAP – Rounds and Reps)

[Performance]

12 Minute AMRAP:

20 V-Ups

5 Bar Muscle-Ups

[Fitness]

12 Minute AMRAP:

20 Abmat Sit-Ups

3 Banded Bar Muscle-Ups

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