Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
Level 3
Bench Press 1RM men: 1.5xBW / women: 1.2xBW
Press 1RM men: 1.1xBW / women: 0.8xBW
Level 2
Bench Press 1RM men: BW / women: 0.75xBW
Press 1RM 0.75xBW
Level 1
Bench Press 1RM 0.5xBW
Press 1RM 0.5xBW
Strength
1) Bench Press: Every 2:00
5 reps @ 65%
5 reps @ 75%
5 reps @ 85% +
2) Wall Facing Handstand Hold for 30 seconds + 30 seconds max reps Dumbbell Presses: 3 sets
Rest 2-3 minutes between sets.
Bench Press
Level 3
Conditioning
Metcon (No Measure)
Level 3
15 minute EMOM:
1 – 40 seconds Bike/Row
2 – 5-10 Triple-unders
3 – 5-10 Strict Handstand Push-Ups
Pick efforts you can maintain for all 5 cycles.