Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
[Performance]1) Every 1:30 x 7 sets: Clean Pull + Hang Power Clean + Push Jerk
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as form allows.
2) Every 1:30 x 7 sets: Clean + Front Squat + Hang Clean + Front Squat
Continue to build loading from Complex 1. Build as heavy as form allows.
[Fitness]1) Every 1:30 x 7 sets: Clean Pull + Hang Power Clean
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as form allows.
2) Every 1:30 x 7 sets: Hang Power Clean + Push Press
Build as heavy as form allows.
1: Clean Pull + Hang Power Clean + Push Jerk
2: Clean + Front Squat + Hang Clean + Front Squat
1: Clean Pull + Hang Power Clean
2: Hang Power Clean + Push Press
Conditioning
Metcon (Time)
[Performance]For time:
10x50ft Kettlebell Overhead Carry 24/16kg
50 Weighted Abmat Sit-ups
25 Strict Toes-to-bar
[Fitness]For time:
90/75 Calories Row / Bike (around 5 minutes)
50 Weighted Abmat Sit-ups
25 Tuck-Ups / V-Ups
*Time Cap: 12 minutes