Reebok CrossFit Roppongi – CrossFit
Dear members,
Thursdays include ring muscle ups in conditioning on July. We have three months to prepare for the CrossFit Games Open. Let’s work on it!
Strength
Metcon (No Measure)
[Performance]1) Bench Press: Every 2:00
8 @ 60-70%
8 @ 65-75%
6 @ 75-85%
6 @ 80-90%
Pick weights based on feel.
2) Strict Press: Every 1:30
5 @ 60-70%
5 @ 65-75%
5 @ 70-80%
5 @ 75-85%
Pick weights based on feel.
[Fitness]This month’s goal: get one push-up
1) Every 1:00
Sets 1-3 – 30-40 seconds Yoga Push-Ups
Sets 4-6 – 30-40 seconds Plank Opposite Shoulder Taps
Sets 7-9 – 3 Reps Negative Push-Ups *as slow as possible.
2) Every 1:30 4×12 Dumbbell Lateral Raise
You may use legs for the last couple of reps.
1: Bench Press
2: Press
Strict Press
Skill
Metcon (No Measure)
Muscle-Ups Transition
Conditioning
Metcon (Time)
[Performance]3 rounds for time of:
20 front squats 135/95
5/3 muscle-ups
[Fitness]3 rounds for time of:
20 Goblet squats 20/16kg
10 Bar Dips or Bench Dips
*Time Cap: 12 minutes