Wod

200910

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Level 3

1RM DL 2xBW

500m Row m: 1:32 / w: 1:50

Level 2

1RM DL 1.5xBW

500m Row m: 1:45 / w: 2:00

Level 1

1RM DL BW

500m Row m: 1:55 / w: 2:20

Strength

[Performance]

Level 3&2

1) Deadlift: Every 2:00

3 reps @ 70%

3 reps @ 80%


3 reps + @ 90%


*Based off of Wendler 5/3/1

2) Kettlebell Swing: 3 sets of 20

Build as heavy as possible.

[Fitness]

Level 1

1) Barbell Romanian Deadlift: Every 1:30

4 sets of 8

2) Kettlebell Swing: 3 sets of 20

Build as heavy as possible.

1: Deadlift

1: Romanian Deadlift

Conditioning

Metcon (Time)

[Performance]

Level 3

For time:

400m Kettlebell Farmers Carry 70/53

1000m Row / 2000m Bike

Level 2

For time:

400m Kettlebell Farmers Carry 53/35

1000m Row / 2000m Bike

[Fitness]

Level 1

For time:

200m Kettlebell Farmers Carry

800m Row / 1600m Bike

*Time Cap: 12 minutes

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