Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
Level 3
1RM DL 2xBW
Air Squat in 2 minutes 130 reps
Level 2
1RM DL 1.5xBW
Air Squat in 2 minutes 110 reps
Level 1
1RM DL BW
Air Squat in 2 minutes 90 reps
Strength
[Performance]
Level 3&2
1) Deadlift: Every 2:00
5 reps @ 75%
3 reps @ 85%
1 reps + @ 95%
*Based off of Wendler 5/3/1
2) Sumo Stance Good Morning: Every 1:30 4 sets of 15
Rest 90-120 seconds between sets. Focus on positioning over load.
[Fitness]Level 1
1) Barbell Romanian Deadlift: Every 1:30
4 sets of 8
2) Sumo Stance Good Morning: Every 1:30 4 sets of 15
Rest 90-120 seconds between sets. Focus on positioning over load.
1: Deadlift
2: Sumo Stance Good Morning
Conditioning
200909 (AMRAP – Reps)
All Levels
On a 10-minute running clock:
2 minutes of sit-ups
2 minutes of squats
90 seconds of sit-ups
90 seconds of squats
1 minute of sit-ups
1 minute of squats
30 seconds of sit-ups
30 seconds of squats