180217

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (4 Rounds for reps)

[Sport]

4 Rounds For Max Reps:

1 Minute Sumo Deadlift High-Pulls 75/55

1 Minute Burpees

1 Minute Front Rack Lunges 75/55

1 Minute Box Jumps 24/20

1 Minute Shoulder-To-Overhead 75/55

1 Minute Rest

[Fitness]

4 Rounds For Max Reps:

1 Minute Kettlebell Deadlift High-Pulls 16/8kg

1 Minute Burpees

1 Minute Kettlebell Front Rack Lunges 75/55

1 Minute Box Step-Ups 24/20

1 Minute Snaking Push-Ups

1 Minute Rest

180216

Reebok CrossFit Roppongi – CrossFit

Strength

Back Squat (3 sets of 1,1 at 95% of 1RM)

Tempo 0/0/0/20

Romanian Deadlift (3 sets of 1,1 at 95% of 1RM)

Tempo 0/0/0/20

Conditioning

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

180215

Reebok CrossFit Roppongi – CrossFit

Strength

Halting Clean (Every 1:00 for 7 sets)

*Warm-up as needed. Start around 50-60% of your 1RM. Halt just below the knee for 2-3 seconds.

Conditioning

Metcon (5 Rounds for reps)

[Sport]

5 Rounds For Max Reps:

40 Seconds Bike/Row/Run

20 Seconds Rest

40 Seconds Hang Squat Cleans 115/75

20 Seconds Rest

[Fitness]

5 Rounds For Max Reps:

40 Seconds Bike/Row/Run

20 Seconds Rest

40 Seconds Goblet Squat 16/8kg

20 Seconds Rest
*Keep track of reps for each round and movement. Goal here is consistent output, don’t blow-up in the first round.

180214

Reebok CrossFit Roppongi – CrossFit

Strength

Back Squat (4 sets of 3 at 82% of 1RM)

Tempo 0/0/0/0

Romanian Deadlift (4 sets of 3 at 82% of 1RM)

Tempo 0/0/0/0

Conditioning

Metcon (AMRAP – Rounds and Reps)

[Sport]

10 Minute AMRAP:

10 Shoulder-To-Overhead 115/75

10 Pull-Ups

10 Burpees

[Fitness]

10 Minute AMRAP:

10 Shoulder Press 45/35

10 Seated Band Row

10 Burpees

180212

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (Time)

For time:

1km run

Then,

Kettlebell “DT”

5 Rounds:

12 x Double KB Deadlifts

9 x Double KB Cleans

6 x Double KB Push Jerks

Then,

1km Run

Rx’d 24/16kg

180211

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

5 rounds:

50 Mountain Climbers

40 Sit-Ups

180210

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

3 rounds:

10 Handstand Push-Ups

20 Burpees

30 Squats

180209

Reebok CrossFit Roppongi – CrossFit

Strength

Back Squat (4 sets of 3 at 77.5% of 1RM )

Tempo 0/9/0/0

Romanian Deadlift (4 sets of 3 at 77.5% of 1RM)

Tempo 0/9/0/0

Conditioning

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

180208

Reebok CrossFit Roppongi – CrossFit

Strength

Muscle Clean + Press (Every 1:00 X 3 Sets)

Warm-up as needed. Start around 50% of your 1RM.

Power Clean + Push Jerk (Every 1:00 X 3 Sets)

Clean + Push Jerk (Every 1:00 X 3 Sets)

Conditioning

Metcon (Time)

[Sport]

3 rounds for time:

18 Chest-To-Bar Pull-Ups

15 Thrusters 95/65

12 Bar Facing Burpees

[Fitness]

3 rounds for time:

15 Thrusters 65/45

10 Bar Facing Burpees

180207

Reebok CrossFit Roppongi – CrossFit

Strength

Back Squat (3 sets of 1,1 at 95% of 1RM )

Tempo 0/0/0/20

Romanian Deadlift (3 sets of 1,1 at 95% of 1RM)

Tempo 0/0/0/20

20 seconds hold at the top position

Conditioning

Metcon (Time)

[Sport]

For time:

30 overhead walking lunges

30 knees-to-elbows

30 sit-ups

30-cal. row

30 sit-ups

30 knees-to-elbows

30 overhead walking lunges

Men: Lunge with 45-lb. plate

Women: Lunge with 25-lb. plate

[Fitness]

For time:

20 walking lunges

20 jumping hanging knee raises

20 sit-ups

20-cal. row

20 sit-ups

20 jumping hanging knee raises

20 walking lunges
“CrossFit HQ 180131”