Entries by shane

190617

Reebok CrossFit Roppongi – CrossFit Strength Performance and Fitness A: Front Squat (3 x 6) 3 working sets of 6 front squats, building or staying at the same weight across Conditioning Performance and Fitness B: Metcon (Time) “Escape from Wonderland” 3 Rounds (15 Minute Cap): 75 Double Unders 50 Air Squats 25/18 Calorie RowDOUBLE UNDERS […]

190616

Reebok CrossFit Roppongi – CrossFit Strength Performance and Fitness A: Deadlift (5-3-1) Build to Heavy Sets of 5-3-1 Conditioning Performance and Fitness B: Metcon (Time) “Fall Back” For Time (15 Minute Cap) 15-12-9-6-3: Deadlifts (185/135) Barbell Facing BurpeesDEADLIFTS Choose a weight in “Fall Back” that you could complete 30+ reps unbroken when fresh Should be […]

190615

Reebok CrossFit Roppongi – CrossFit Metcon Performance and Fitness A: Metcon (Time) “Moneybags” Teams of 3 (For Time | 30 Minute Cap) 800 Meter D-Ball Run (40/30) 75 Box Jump Overs (24/20) 50 Clean and Jerks (135/95) 15 Rope Climbs 50 Clean and Jerks (135/95) 75 Box Jump Overs (24/20) 800 Meter D-Ball Run (40/30)GENERAL […]

190614

Reebok CrossFit Roppongi – CrossFit Strength Performance and Fitness A: Snatch Pull + Hang Snatch Pull + High Hang Power Snatch (1 + 1 + 1) In 15 minutes, build up to a moderate weight in anywhere from 7 – 10 setsAll three movements must be done without dropping the bar This is not a […]

190613

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 […]

190612

Reebok CrossFit Roppongi – CrossFit Strength Performance and Fitness A: Thruster (3) Build to a Heavy Set of 3 Conditioning Performance and Fitness B: Metcon (Time) “Chest Hair” For Time (15 Minute Cap): 25 Thrusters (95/65) 400 Meter Run 25 Chest to Bar Pull-ups 400 Meter Run 25 Thrusters (95/65)CHEST TO BAR PULL-UPS Choose a […]

190611

Reebok CrossFit Roppongi – CrossFit Gymnastics Performance and Fitness A: Handstand Walking Practice walking on your hands for 12 minsAim to build on previous sessions. Conditioning Performance and Fitness B: Metcon (Time) “The Good Life” 3 Rounds: 500 Meter Row or 1200m Bike or 400m Run 12 Burpees 21 Box Jumps (24″/20″)*15 minute Cap We’ll […]

190610

Reebok CrossFit Roppongi – CrossFit Strength Performance A: Hang Snatch (1) Take 15 minutes to build to today’s heavy single (Hang Squat Snatch) Strength Fitness A: High Hang Power Snatch + OHS ((2, 2)) EMOM 12 Perform 2 High Hang Power Snatches + 2 OHS Conditioning Performance B: Metcon (AMRAP – Rounds and Reps) “High […]

190609

Reebok CrossFit Roppongi – CrossFit Strength Performance and Fitness A: Front Squat (10-8-6-4 -2) In 15 minutes complete the following rep scheme taking the barbell from the floor. Build as form allows Conditioning Performance and Fitness B: Metcon (AMRAP – Rounds and Reps) “Double Down” AMRAP 15: 30/21 Calorie Row or Bike or 400m Run […]

190608

Reebok CrossFit Roppongi – CrossFit Conditioning Performance and Fitness A: Metcon (Time) “Gut Check” Teams of 3 For Time (25 Minute Cap): 200/140 Calorie Assault Bike or Row Directly Into… 50 Toes to Bar 50 Box Jump Overs (24″/20″) 50 Thrusters (95/65) 50 Toes to Bar 50 Box Jump Overs (24″/20″) 50 Thrusters (115/80) 50 […]