200402

By Wod No Comments

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Deadlift: Every 2:30

10 @ 60-65%

8 @ 65-75%

6 @ 70-80%

4 @ 75-85%

Pick weights based on feel.

[Fitness]

Every 2:00

1) Barbell Bent Over Row: 3 sets of 12

*Build lats to bear the deadlift load. Tempo 3, 1, X, 1.

2) Barbell Romanian Deadlift: 3 sets of 12

*Focus on positioning over load. Don’t flex or overextend your spine. Tempo 3, 1, X, 1.

1: Deadlift

1: Bent Over Row

2: Romanian Deadlift

Conditioning

Metcon (3 Rounds for time)

*20-25 minutes

[Performance]

3 sets x 1,400m Row @ same pace as last week.

Rest 1:00 between sets.

(-> Bike 2,800m)

[Fitness]

3 sets x 1000m Row @ 2K PR Pace

Rest 1:00 between sets or partner up and keep alternating.

(-> Bike 2,000m or Run on treadmill for 4:00 at fast pace)
Fitness starts with Strength first.

1000m Row (Time)

Max Effort 1000m Row