Wod

200820

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Strength

[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]

1) KB Single Leg Romanian Deadlift: Every 1:30

3 sets of 8/side

2) Single Leg Hip Thrusts: Every 1:30

3 sets of 10/side

Deadlift

Skill

Metcon (No Measure)

Banded Bar Muscle-Up

https://youtu.be/AVOK44Gju2w

https://youtu.be/4krElU6iIC4

Conditioning

Metcon (Time)

[Performance]

For time:

12-9-6 Bar Muscle-ups

21-15-9 Dumbbell Power Cleans 50/35

30-20-10 Calories Assault Bike

[Fitness]

For time:

12-9-6 Banded Bar Muscle-ups / double dumbbell rows

21-15-9 Dumbbell Power Cleans

21-15-9 Calories Assault Bike

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