Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
[Performance]Push Jerk: Every 1:30 x 9 sets
Sets 1-3 – 7 Reps
Sets 4-6 – 5 Reps
Sets 7-9 – 3 Reps
Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as possible.
[Fitness]1) Half Kneeling Dumbbell Press: 4 sets of 8/side
2) Dumbbell Push Press: 4 sets of 8-12 reps
Push Jerk
Conditioning
Metcon (Calories)
12 Minute EMOM:
[Performance]1 – 10-15 Calories Row
2 – 10-15 Strict Handstand Push-Ups
3 – 10-15 Calories Assault Bike
4 – 10-15 Wall Balls 20/14
[Fitness]1 – 8-15 Calories Row
2 – 3-5 Wall Walks
3 – 8-15 Calories Assault Bike
4 – 10-15 Wall Balls