Wod

201209

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Deadlift:

8 @ 65%

6 @ 75%

4 @ 85%

4 @ 90%

Rest 2-3 minutes between sets.

2) Sumo Deadlift: 3 sets of 20

Rest 2-3 minutes between sets. Set dead on the ground each rep.

1: Deadlift

2: Sumo Deadlift

Conditioning

Metcon (No Measure)

1) Every 1:00 x 10 sets: 2 TnG Power Snatches @ 60-80%

Keep the weights light and snappy, don’t lift anything that feels heavy.

2) Every 1:00 x 10 sets: 2 TnG Power Cleans + Push Jerks @ 60-80%

Keep the weights light and snappy, don’t lift anything that feels heavy.

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