Entries by shane

180719

Reebok CrossFit Roppongi – CrossFit Strength Shoulder Press (4×1 @ 90%) Deadlift (4×1 @ 90%) Conditioning Metcon (Time) [Sport] 4 rounds for time of: 50-ft. dumbbells overhead walking lunges 50/35 25 Abmat sit-ups “Original” Saturday 180714 4 rounds for time of: 50-ft. overhead walking lunge 25 GHD sit-ups Men: 135 lb. Women: 95 lb. [Fitness] […]

180718

Reebok CrossFit Roppongi – CrossFit Strength Muscle Snatch + Strict Press Behind The Neck (Snatch Grip) ((3+3) x 4) Snatch Balance (EMOM for 5 min ) perform 1 snatch balance. Work up to a moderate weight. Snatch (EMOM for 7 min) perform 1 snatch at a medium, light weight. Conditioning Metcon (AMRAP – Rounds and […]

180717

Reebok CrossFit Roppongi – CrossFit WOD “Saman” (Time) 8 rounds for time of: 13 Deadlifts 185/125# 17 Wall Ball Shots 20/14# 400m Run#caverescue #Thailand #paincave

180715

Reebok CrossFit Roppongi – CrossFit WOD Metcon (AMRAP – Rounds and Reps) [Sport] Complete as many rounds as possible in 20 minutes of: 5 Handstand push-ups 7 Chest to bar pull-ups 35 pound Dumbbell squat snatch, 10 reps, alternating [Fitness] Coach’s ChoiceCrossFit HQ 130607

180713

Reebok CrossFit Roppongi – CrossFit Strength Back Squat (Build heavy fives.) This is an example sets. 65% x 5 reps 75% x 5 reps 85% x 5 reps Then, 3×7 @85-90% of today’s 5RM. Conditioning Metcon (Time) [Sport] For time: 205/145 pound Front squat, 20 reps 30 Box jump, 30/24 inch box 40 American Kettlebell […]

180712

Reebok CrossFit Roppongi – CrossFit Strength Muscle Clean (3×5) Clean lift off to below the knee + clean from below the knee + Clean ((2+1+1) x 5 sets) Slow Clean Deadlift at 2″ deficit (3×5 @ 95-100% of best clean. ) no straps and no hook grip Conditioning Metcon (Time) [Sport] For time: 100-ft. handstand […]

180711

Reebok CrossFit Roppongi – CrossFit Strength Deadlift (4×3 @ 85%) Shoulder Press (4×3 @ 85%) Conditioning Metcon (Time) [Sport] 21-18-15-12-9-6-3 reps of: Sumo deadlift high-pull, 75/55 pounds Push jerk, 75/55 pounds [Fitness] 21-18-15-12 reps of: Kettlebell High-Pulls 20/12kg Plate Strict Presses 35/15#“CrossFit HQ 130609”

180710

Reebok CrossFit Roppongi – CrossFit Strength Muscle Snatch + Tall Snatch + Snatch Drop + Sotts Press ((3+3+3+3) x 3) Hang Power Snatch + Power Snatch + OHS ((2+1+1) x 3, (1+1+1) x 3) Snatch + Pause OHS + Snatch ((1+1+1) x 4) Conditioning Metcon (AMRAP – Rounds and Reps) [Sport] 7 Minute Up Ladder: […]

180709

Reebok CrossFit Roppongi – CrossFit Strength Pause Back Squat + Front Squat ((2+3) x 5 sets) Pause for 3 seconds in back squat. Kettlebell Top/Bottom Box Step-Ups (3 Sets Of 6/Side) Rest 90-120 seconds between sets. Hold a heavier Kettlebell at the Farmers position, and a lighter Kettlebell in the Front Rack position. Switch Kettlebell […]

180708

Reebok CrossFit Roppongi – CrossFit WOD Metcon (Time) [Sport] AsRx 8MIN TIME CAP 3-6-9-12-9-6-3 Hang Squat Clean (135lb/95lb) Bar Facing Burpee Men use 135-lb. barbell Women use 95-lb. barbell [Fitness] Intermediate 8MIN TIME CAP 3-6-9-12-9-6-3 Hang Squat Clean (115lb/80lb) Bar Facing Burpee Men use 115-lb. barbell Women use 80-lb. barbell Scaled 8MIN TIME CAP 3-6-9-12-9-6-3 […]