190511

Reebok CrossFit Roppongi – CrossFit

Strength

Performance and Fitness

A: Deadlift (3)

Take 15 minutes to build to a cahllenging, good looking, beltless set of 3.

Conditioning

Performance and Fitness

B: Metcon (AMRAP – Rounds and Reps)

“Smooth Criminal”

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)
GENERAL

Two part, deadlift focused day

Looking to complete at least 3+ rounds today in “Smooth Criminal”

Works out to one round every 4-5 minutes

Goal today is to chip away at these bigger rep schemes, finding a breakup strategy that keeps you moving for 15 minutes.

DOUBLE UNDERS

1-3 sets on the rope

Choose a break-up strategy you feel comfortable repeating at least 3 times

1 Set: 60

2 Sets: 30-30

3 Sets: 20-20-20

DEADLIFTS & WALLBALLS

Aiming to complete these in 3-5 sets today

Wallballs: 10-10-10, 8-7-6-5-4, or 6-6-6-6-6

Deadlifts: 6-5-4 or 5-5-5, or 3-3-3-3-3

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