191106

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

Deadlift:

2 sets of 5 @ 70% + Additional Load

2 sets of 3 @ 80% + Additional Load

2 Heavy Singles

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out.

[Fitness]

Deadlift: 5 sets of 5

Deadlift

Conditioning

Metcon (No Measure)

[Performance]

15 Minute EMOM:

1- 5-8/side Alternating Pistol Squats

2 – 15-20 Russian Kettlebell Swings 32/24

3 – 5-10 Strict Handstand Push-Ups

[Fitness]

15 Minute 30 seconds on / 30 seconds off

1- 3/each Box Lateral Step-Downs

2 – Russian Kettlebell Swings

3 – Push-Ups

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