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Reebok CrossFit Roppongi – CrossFit


Metcon (No Measure)


2 Clean Pulls + Clean + Jerk: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets Drop the bar and reset after each Clean Pull. Clean is full Squat and Jerk is either Split or Push Jerk.


1) Clean Lift-Off: 3 sets of 2

2) Clean Segment Deadlift: 3 sets of 2

Pause positions: 2cm off the floor, below the knee, above the knee, mid-thigh, upper-thigh.

*Common pause positions are 1 inch off the floor, the knee, and mid- to upper-thigh.

3) Tall Clean: 3 sets of 2

4) Slow Pull Clean: 3 sets of 2

2 Clean Pulls + Clean + Jerk


200130 (Time)


21-15-9 reps for time of:

Dumbbell squat cleans

Strict pull-ups

Deficit push-ups (hands on DBs)

♀ 35-lb. DBs ♂ 50-lb. DBs


21-15-9 reps for time of:

Dumbbell power cleans

each side Renegade Rows *One hand on the floor, perform one side before switching to the other side.

Snaking Push-ups *Minimize flexion and extension of the spine.

*Time Cap: 12 minutes

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