Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
1) Back Squat: 90% x 1 rep, 92.5% x 1 rep, 95% x 1 rep
2) Barbell Front Rack Lunge: 3 sets of 12/side
Rest 2-3 minutes between sets. Heavy as possible.
[Scaling Tips]Barbell Front Rack Lunge -> Lunge, Dumbbell Farmers Carry Lunge
1: Back Squat
2: Front Rack Lunge
Conditioning
Metcon (3 Rounds for time)
Every 5:00 x 3 sets:
50 Double-unders
20/15 Calories Assault Bike
20 Alternating Dumbbell Snatch 50/35
[Scaling Tips]50 Double-unders -> 50 Single-unders
Alt Dumbbell Snatch -> Kettlebell Swing