Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
[Performance]1) Pause Back Squat: 3 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) Back Squat: 10 Reps Every 3:00 x 3 sets
This should be done as a continuation of your Pause Back Squats starting at 10:00 on the clock. Build as heavy as possible.
[Fitness]1) Dumbbell Bulgarian Split Squat: 3 sets of 8/side
2) Single Leg Romanian Deadlift: 3 sets of 8/side
Perform this on one side before switching to the other side.
Conditioning
Metcon (AMRAP – Reps)
[Performance]“200302”
8 rounds for max reps of:
20 seconds of thrusters, rest 10 seconds
20 seconds of pull-ups, rest 10 seconds
♀ 65 lb. ♂ 95 lb.
[Fitness]8 rounds for max reps of:
20 seconds of bike or row, rest 10 seconds
20 seconds of dumbbell renegade row, rest 10 seconds