Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
Strength
*Use Strength part as activation.
[Performance]1) Front Squat: 3 sets of 8
Rest 90-120 seconds between sets. Don’t max out.
2) Romanian Deadlift: 3 sets of 8
Rest 90-120 seconds between sets. Don’t max out.
3) Bent Over Row: 3 sets of 8
Rest 90-120 seconds between sets. Don’t max out.
[Fitness]1) Tempo Goblet Squat: 3 sets of 8 (3110)
Rest 60-90 seconds between sets.
2) Single Leg Romanian Deadlift: 3 sets of 5/side
Rest 60-90 seconds between sets.
3) Dumbbell Bent Over Row: 3 sets of 12
Alternate direction. Rest 60-90 seconds between sets.
Conditioning
Metcon (AMRAP – Rounds and Reps)
[Performance]10 Minute AMRAP:
21-15-9 Wall Balls 20/14
21-15-9 Dumbbell Deadlifts 50/35
21-15-9 Chest-To-Bar Pull-Ups
[Fitness]10 Minute AMRAP:
15-12-9 Wall Balls
15-12-9 Dumbbell Deadlifts
15-12-9 Jumping Chest-To-Bar Pull-Ups