Wod

200815

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Front Squat: 3 sets of 5

Rest 90-120 seconds between sets. 80-85% of 1RM FS across.

2) Kettlebell Single Leg Romanian Deadlift: 3 sets of 8/side

Rest 90-120 seconds between sets.

3) Barbell Upright Row: 3 sets of 15

Rest 90-120 seconds between sets. Build as heavy as possible.

[Fitness]

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

Rest 60-90 seconds between sets.

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

Rest 60-90 seconds between sets.

3) Plate Lateral Raise: 3 sets of 15

Alternate direction. Rest 60-90 seconds between sets.

1: Front Squat

2: Single Leg Kettlebell Deadlift

3: Upright Row

Conditioning

Metcon (Time)

[Performance]

For time:

1,000m Row / 2,000m Bike

200 Double-unders

30 Dumbbell Squat Clean Thrusters 50/35

[Fitness]

For time:

800m Row / 1,600m Bike

100 Double-unders / Single-Unders

20 Dumbbell Hang Squat Clean Thrusters

*Time Cap: 12 Mintues

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