Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
Level 3
Unbroken Toes-to-Bar m: 20 / w: 15
Level 2
Unbroken Toes-to-Bar m: 10 / w: 5
Level 1
Unbroken Knee Raises m: 20 / w: 10
Strength
All Levels
Every 1:30 x 7 sets: 2 x 2-Stop Snatch Deadlift + Muscle Snatch + Snatch balance
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Each round perform two cycles of the complex. For the 2-Stop Snatch Deadlift. Pull to just below the knee and stop pause, then pull the bar into the hip/jumping position and stop, then go back to the ground (don’t stand to full extension). Reset on the floor for the Muscle Snatch, no Touch-and-Go
2 x 2-Stop Snatch Deadlift + Muscle Snatch + Snatch balance
Conditioning
Metcon (3 Rounds for time)
Performance
Level 3
Every 6:00 x 3 sets:
15 Double Kettlebell Snatch 53/35
21 Toes-to-bar
27/18 Calorie Assault Bike
Keep track of time to complete each round. Be smart with your hands, don’t tear them…scale to either KB Shoulder-to-Overhead or Abmat Sit-ups if your hands are going.
Level 2
Every 6:00 x 3 sets:
15 Double Kettlebell Snatch
10 Toes-to-bar
27/18 Calorie Row
Fitness
Level 1
Every 6:00 x 3 sets:
15/12 Calorie Row or Bike
10/side Single Kettlebell Snatch
10 Tuck-Ups / V-Ups