Wod

201215

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Deadlift

6 @ 70%

6 @ 80%

3 @ 90%

2 @ 95%

Rest 2-3 minutes between sets.

2) Single Kettlebell Romanian Deadlift: 3 sets of 15

Rest 2-3 minutes between sets. Use a riser as needed to maximize range of motion.

1: Deadlift

Conditioning

201209 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

4 shoulder presses

8 sumo deadlift high pulls

12 front squats

♀ 55 lb. ♂ 75 lb.
[Scaling Tips]

shoulder press -> dumbbell shoulder press, american kettlebell swing

sumo deadlift high pull -> kettlebell high pull

front squat -> kettlebell goblet squat

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