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Reebok CrossFit Roppongi – CrossFit

Strength

Performance

A: Back Squat (3-1-3-1-3-1)

Back Squat

On the 2:00 x 6 Sets:

On the 0:00… 3 Reps @ 75%

On the 2:00… 1 Rep @ 85%

On the 4:00… 3 Reps @ 80%

On the 6:00… 1 Rep @ 90%

On the 8:00… 3 Reps @ 85%

On the 10:00… 1 Rep @ 92%

Strength

Fitness

A: Back Squat (6 to 10 reps)

On the 2:00 x 6 sets

perform 6-10 solid reps

Conditioning

Performance and Fitness

B: Metcon (Time)

“Pharmacy”

5 Rounds (25 Minute Cap):

100′ (30m) Walking Lunge (No Weight)

30 AbMat Sit-ups

12 Double Dumbbell Power Cleans (50#/35#)
WALKING LUNGES

Walking lunges are completed with no weight, only the bodyweight

Back knee touches the floor on each step and athletes will STAND TO FULL EXTENSION between steps

DUMBBELL POWER CLEANS

Choose a moderately challenging weight you can complete in 1-3 sets within the workout

Only one end of the bell has to touch the floor

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