Wod

200221

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) Push Press: 3 sets of 3

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

2) Push Jerk: 3 sets of 8

Warm-up as needed. Ret 2-3 minutes between sets. Only build as heavy as you can maintain cycling the barbell.

3) Snatch Push Press: 3 sets of 4

Warm-up as needed. 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

3) Sotts Press: 3 sets of 3

1: Push Press

2: Push Jerk

3: Snatch Push Press

1: Z Press

2: Snatch Sotts Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

[Performance]

9 minute AMRAP:

6 Kipping Ring Dips

9 Burpee Box Jump Overs 24/20

12 Push-ups

[Fitness]

9 Minute EMOM:

1 – 30 seconds Bench Dips: Tempo (2.2.2.2)

(2.2.2.2) = 2 seconds down, 2 second pause at the bottom, 2 second to drive up, and then pause for 2 seconds at the top before your next rep

2 – 30 seconds Mountain Climbers

3 – 30-50 seconds Plank with arms fully extended

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