200207

By Wod No Comments

Announcements

「臨時休業のお知らせ」

2月23日(日曜日)はビルメンテナンスの為、
Boxを臨時休業とさせて頂きます。

We will be closed on the 23rd of February
due to the facility maintenance.

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「2月、祝日営業のご案内」

11日(火曜日)、24日(月曜日)は祝日営業となります。

11時 CrossFit Class
12時 CrossFit Class
13時 Open Gym

以上、よろしくお願い申し上げます。

February 11th(Tue) and 24th(Mon) are national holidays.
The class schedule is following.

11:00 CrossFit Class
12:00 CrossFit Class
13:00 Open Gym

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as possible.

[Fitness]

Positioning

1) Slow Clean Deadlift: 3 sets of 3

2) Clean Pull with pause: 3 sets of 3

Pause 2-3 seconds at the top (triple extension).

3) Hang Power Clean: 5 sets of 1

Power Clean + Push Jerk

Conditioning

Metcon (Time)

[Performance]

“Classic CrossFit Workout”

3 rounds for time:

21 Hang Power Cleans 115/75

12/side Front Rack Lunges 115/75

*Time Cap: 12 minutes

[Fitness]

5 sets:

250m Row Sprint (500m PR pace)

*Rest 1 minute between sets.