Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
Level 3
Push-Up men: 40 / women: 20
Bench Press 1RM men: 1.5xBW / women: 1.2xBW
Press 1RM men: 1.1xBW / women: 0.8xBW
Level 2
Push-Up men: 30 / women: 10
Bench Press 1RM men: BW / women: 0.75xBW
Press 1RM 0.75xBW
Level 1
Push-Up men: 10 / women: 5
Bench Press 1RM 0.5xBW
Press 1RM 0.5xBW
Strength
[Performance] Level 3&2
1) Bench Press: Every 2:00
5 reps @ 70%
5 reps @ 80%
5 reps + @ 90%
2) Strict Press: Every 2:00
5 reps @ 70%
5 reps @ 80%
5 reps + @ 90%
*Based off of Wendler 5/3/1
[Fitness] Level 1Bodyweight
12 Minute EMOM:
1 – 6/side Offset Push-Up
2 – 6/side Half Kneeling Dumbbell Press
1: Bench Press
2: Press
Strict Press
Conditioning
Metcon (Time)
[Performance]Level 3
“J.T.” +
For time:
50-ft HSW
21Ring dips
21 Push-ups
50-ft HSW
15 Ring dips
15 Push-ups
50-ft HSW
9 Ring dips
9 Push-ups
Level 2
JT
[Fitness] Level 121-15-9 reps for time:
Downdog Push-Ups
Bench Dips
Snaking Push-Ups
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here