Wod

200827

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Level 3

1RM DL 2xBW

Level 2

1RM DL 1.5xBW

Level 1

1RM DL BW

Strength

[Performance]
Deload

Every 2:00

5 @ 60-65%

5 @ 60-70%

5 @ 65-75%

5 @ 70-80%

Pick weights based on feel.

[Fitness]

KB Single Leg Romanian Deadlift: Every 1:30

4 sets of 8/side

Deadlift

Metcon (No Measure)

Banded Bar Muscle-Up

https://youtu.be/AVOK44Gju2w

https://youtu.be/4krElU6iIC4

Conditioning

2020 Kalis Games Online Qualifier Workout 2 (AMRAP – Rounds and Reps)

[Performance]

Level 3 RX

Level 2 Intermediate

AMRAP 7

7 DEADLIFTS 315/225

5 BAR MUSCLE-UPS (INT FEMALE, INT MASTERS FEMALE:)

INTERMEDIATE MALE: 275

INTERMEDIATE FEMALE: 195, CHEST-TO-BAR PULL-UPS INTERMEDIATE MALE MASTERS: 225

INTERMEDIATE FEMALE MASTERS: 155, CHEST-TO-BAR PULL-UPS

Athlete performs 7 deadlifts at the beep. Once deadlifts are completed, he/she then proceeds to doing 5 bar muscle-ups (or 5 chest-to-bar pull-ups, depending on his/her category). After the bar muscle-ups are completed, athlete goes back to the deadlifts and repeats this process until 7 minutes are up.

[Fitness]

AMRAP 7

10 Double Kettlebell Deadlifts

10/side Single Arm Kettlebell Row

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