Wod

201015

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

Level 3

1) Deadlift: Every 2:00

5 reps @ 75%

3 reps @ 85%

1 reps + @ 95%

2) 4″ Block Deadlift with snatch grip: 3 sets of 12

50% of 1 rep max.

Level 1

1) Deadlift: Every 2:00

3 sets x 5 reps

*Increase weight every reps and find today’s heavy 5.

2) Snatch Deadlift

3 sets x 8 reps

*Not “Touch and go”. Reset after every reps.

Deadlift (Every 2:00 5 reps @ 75% 3 reps @ 85% 1 reps + @)

Level 3

4″ Block Deadlift with snatch grip (3 sets of 12 50% of 1 rep max. )

Level 3

Snatch Grip Deadlift (3 sets of 12 50% of 1 rep max. )

Level2

Conditioning

Metcon (Time)

For time:

750-500-250m Row

60-40-20 Alternating Pistol Squats

Time Cap: 12 minutes

Target Time: 8-10 minutes

Level 2

Same movement

Scale as needed.

Level 1

600-400-200m Row

36-24-12 Shrimp Squat

*No need to hold the toe behind hip. Put drop mat under the knee.

Leave a Reply