Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
[Performance]1) Bench Press: Every 2:00
5 @ 60-70%
3 @ 65-75%
2 @ 75-85%
2 @ 85-95%
1 @ 90-100%
Pick weights based on feel.
2) Strict Press: Every 1:30
5 @ 60-70%
4 @ 70-80%
4 @ 75-85%
4 @ 80-90%
Pick weights based on feel.
[Fitness]12 Minute EMOM:
1 – 3 Negative Pull-Ups
2 – 5-10 Push-Ups / Snaking Push-Ups
3 – 10-15 Box / Pads Dips
Choose reps that you can maintain for all four sets. These bodyweight movements build fundamental strength.
1: Bench Press
2: Press
Strict Press
Conditioning
Metcon (Weight)
[Performance]14 Minute EMOM:
1 – 1-2 Legless Rope Climb / 100ft Kettlebell Farmers Carry 32/24kg
2 – 50 Double-Unders
[Fitness]14 Minute EMOM:
1 – 50-100ft Kettlebell Farmers Carry
2 – 50 Double-Unders / 50 Single-Unders
*Stimulus: Strengthen forearms