Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
[Performance]1) Front Squat: Every 2:00 – 3 sets of 5 @ 75% + 5-10lb from last month across
2) Back Squat: Every 2:00 – 3 sets of 5 @ 75% + 5-10lb from last month across
[Fitness]1) 0:00 – 12:00 – Every 2:00x 6 sets:
Sets 1 + 4 – 15 Goblet Squats
Sets 2 + 5 – 12 Goblet Squats
Sets 3 + 6 – 9 Goblet Squats
Vary loading each set as needed. Work as heavy as possible, and as heavy as you can perform the sets unbroken. Focus on foot positioning, squat depth, and working your back and erectors to establish a nice vertical position.
2) Dumbbell Farmers Position Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 3 sets
Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Set elevation height as desired.
1: Front Squat
2: Back Squat
Conditioning
Metcon (Time)
[Performance]For time:
100 Air Squats
50 Dumbbell Power Cleans 50/35
100 Air Squats
[Fitness]For time:
30/25 Calories Bike
50 Dumbbell Hang Power Cleans
30/25 Calories Bike