Wod

200311

By 2020-03-11 3月 12th, 2020 No Comments

Announcements

いつもご利用ありがとうございます。

この度、新型コロナウィルス感染拡大防止の一環として、一旦、無料レンタルタオルの貸し出しを3/14(土)から期間未定で停止致します。

つきましては、ご迷惑をおかけしますが、ご自身で汗を拭くタオルをご準備頂きますよう宜しくお願い申し上げます。

To avoid the infection of Coronavirus, we temporarily stop free towel service from March 14th. Please bring your own towel. Thank you for understanding.

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Bench Press: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM and build as heavy as possible.

2) Single Arm Dumbell Overhead Carry: 6 x 100ft/side

Rest 90-120 seconds between sets.

[Fitness]

1) Dumbbell Floor Press: 5 sets of 8-12 reps

Rest 90-120 seconds between sets.

2) Single Arm Dumbell Overhead Carry: 6 x 50ft/side

Rest 90-120 seconds between sets.

1: Bench Press

2: Single Arm Dumbbell Overhead Carry

1: Dumbbell Floor Press

Conditioning

Metcon (5 Rounds for calories)

15 minutes workout. Work:Rest = 1:1

[Performance]

5 rounds:

10 Max Vertical Jumps

20 Double-Unders

40 seconds max effort row

*Rest 90 seconds between sets.

[Fitness]

5 rounds:

10 Max Vertical Jumps

40 seconds max effort row/bike

*Rest 60 seconds between sets.

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