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
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