Wod

200203

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]

1) Pause Front Squat: 2 Reps Every 2:00 x 3 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Pause for 3 seconds in the bottom of the Squat.

2) Front Squat: 7 Reps Every 3:00 x 3 sets

This should be done as a continuation of your Pause Front Squats starting at 10:00 on the clock. Build as heavy as possible.

[Fitness]

1) Double Dumbbell Curled (Supinated Front Rack Hold) Pause Squat: 8 Reps Every 2:00 x 3 sets

2) Kettlebell Goblet Squat: 3 sets of 8

1: Paused Front Squat

2: Front Squat

Conditioning

Metcon (No Measure)

[Performance]

12 Minute EMOM:

1 – 10-15 Toes-to-bars

2 – 10-15 Wall Balls 20/14

3 – 10-15 Dumbbell Thrusters 50/35

[Fitness]

12 Minute EMOM:

1 – 10-15 Abmat Sit-Ups

2 – 8-12 Calories Assault Bike

3 – 8-12 Dumbbell Thrusters

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