Wod

201112

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Deadlift:

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Sumo Dumbbell Romanian Deadlift: 3 sets of 10

Rest 2-3 minutes between sets. Use risers if you have lots of hamstring/low back flexibility. Focus on positioning first, load second.

3) Single Leg Good Morning: 3 sets of 15/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Focus on positioning first, load second.

1: Deadlift

2: Sumo Dumbbell Romanian Deadlift

3: Single Leg Good Morning

Conditioning

Metcon (AMRAP – Reps)

7 Minute AMRAP:

Devils Press 50/35

[Scaling Tips]

Devils Press -> American Kettlebell Swing

You can think this workout as EMOM (Every Minute On the Minute).

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