Wod

200903

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Level 3

1RM DL 2xBW

Unbroken Wall Ball 50 (20/14lbs)

Level 2

1RM DL 1.5xBW

Unbroken Wall Ball 20 (20/14lbs)

Level 1

1RM DL BW

Unbroken Wall Ball 10 (14/8lbs to 10/9ft)

Strength

[Performance]

1) Deadlift: Every 2:00

5 reps @ 65%

5 reps @ 75%

5 reps + @ 85%

*Based off of Wendler 5/3/1

2) Barbell Good Morning: 3 sets of 15

[Fitness]

1) Barbell Romanian Deadlift: Every 1:30

4 sets of 8/side

2) Barbell Good Morning: 3 sets of 15

1: Deadlift

2: Good Mornings

Conditioning

Metcon (Time)

[Performance]

Level 3

5 rounds for time:

10 Deadlifts 185/135

15 Chest-to-bar Pull-ups

20 Wall Balls 20/14

Level 2

5 rounds for time:

10 Deadlifts 155/105

15 Pull-ups

15 Wall Balls 20/14

[Fitness]

Level 1

5 rounds for time:

10 Kettlebell Deadlifts

3 Negative Pull-ups *3 seconds descent

10 Wall Balls 20/14

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