Reebok CrossFit Roppongi – CrossFit
Metcon (No Measure)
1) Back Squat: 1RM for Day, 95%, 90%
Rest 2-3 minutes between sets.
2) Good Morning: 3 sets of 5 @ 20% of 1RM Deadlift
Rest 90-120 seconds between sets.
1: Back Squat
2: Good Mornings
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time
Post loads and mile time to comments.
Compare to 171231.
This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a mile run time trial, a benchmark distance. Newer athletes should choose modifications that challenge the pull and the push. Intermediate athletes can do this workout as prescribed.
Jumping pull-up, slow descend 5-5-5-5-5 reps
Jumping dip, slow descend 5-5-5-5-5 reps
Jog 1 mile for time
1-Mile Run (Time)
Max Effort 1-Mile Run