Wod

210503

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Banded Strict Chest-to-bar Pull-Ups: 3 sets of 12

2) Dumbbell Triceps Extensions: 3 sets of 15

3) Barbell Stiff Legged Deadlifts: 3 sets of 15

Conditioning

210502 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 5 min. of:

3 deadlifts

7 push presses

♀ 185-lb. deadlift, 75-lb. push press

♂ 275-lb. deadlift, 115-lb. push press

Scaling

This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.

Intermediate Option:

Complete as many rounds as possible in 5 min. of:

3 deadlifts

7 push presses

♀ 125-lb. deadlift, 55-lb. push press

♂ 185-lb. deadlift, 85-lb. push press

Beginner Option:

Complete as many rounds as possible in 5 min. of:

3 deadlifts

7 push presses

♀ 75-lb. deadlift, 35-lb. push press

♂ 115-lb. deadlift, 45-lb. push press

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