Wod

200917

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Level 3

1RM DL 2xBW

Air Squat in 2 minutes 130 reps

Level 2

1RM DL 1.5xBW

Air Squat in 2 minutes 110 reps

Level 1

1RM DL BW

Air Squat in 2 minutes 90 reps

Strength

[Performance]

Level 3&2

1) Deadlift: Every 2:00

5 reps @ 75%

3 reps @ 85%


1 reps + @ 95%

*Based off of Wendler 5/3/1

2) Sumo Stance Good Morning: Every 1:30 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

[Fitness]

Level 1

1) Barbell Romanian Deadlift: Every 1:30

4 sets of 8

2) Sumo Stance Good Morning: Every 1:30 4 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

1: Deadlift

2: Sumo Stance Good Morning

Conditioning

200909 (AMRAP – Reps)

All Levels

On a 10-minute running clock:

2 minutes of sit-ups

2 minutes of squats

90 seconds of sit-ups

90 seconds of squats

1 minute of sit-ups

1 minute of squats

30 seconds of sit-ups

30 seconds of squats

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