Wod

200213

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.

ーーーーーーーーーーーーーーーーー
「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) Halting Push Press: 3 sets of 2

Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as possible.

2) Halting Jerk: 3 sets of 2

Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as possible.

3) Snatch Push Press: 3 sets of 3

Rest 2-3 minutes between sets. Build as heavy as possible.

[Fitness]

1) Seated Kettlebell Front Rack + Dumbbell Press: 3 sets of 8-12/side

2) Z Press: 3 sets of 8-12 reps

1: Halting Push Press

2: Halting Jerk

3: Snatch Push Press

Conditioning

200203 (AMRAP – Rounds and Reps)

[Performance]

Complete as many rounds as possible in 10 minutes of:

10 handstand push-ups to 6-in. deficit

20-calorie row

30 single-leg squats, alternating

[Fitness]

10 Minute EMOM:

1 – 30-50 seconds Handstand Hold

2 – 40 seconds Bike (8-15 Calories)

Leave a Reply