Wod

201118

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Deadlift:

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

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

2) Good Morning: 3 sets of 12

Rest 90-120 seconds between sets. Focus on positioning over load.

1: Deadlift

2: Good Mornings

Conditioning

Metcon (AMRAP – Reps)

On a 11-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups

Rest 1 minute

From 4:00-7:00, run 400 meters then do Toes-to-bars

Rest 1 minute

From 8:00-11:00, run 400 meters then do pull-ups
Based off of

Thursday 201112

On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups

Rest 1 minute

From 4:00-7:00, run 400 meters then do clean and jerks

Rest 1 minute

From 8:00-11:00, run 400 meters then do pull-ups

Rest 1 minute

From 12:00-15:00, run 400 meters then do clean and jerks

♀ 105 lb. ♂ 155 lb.

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