Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
1) Back Squat:
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%
Warm-up as needed. Rest 2-3 minutes between sets.
2) Max Effort Squat Clean Wall Balls: 7 set of 5 @ 30/20
Rest 60 seconds between sets. This should be done on a high wall, perform a squat clean and then throw the ball as high as you can. Let the ball drop and reset between each rep.
[Scaling Tips]SQ CL Wall Ball -> Squat Jump as high as you can.
1: Back Squat
Conditioning
Metcon (No Measure)
12 Minute EMOM:
1 – 40 seconds Row
2 – 40 seconds American Kettlebell Swings
3 – 40 seconds Burpee kettlebell jump over
[Scaling Tips]american kettlebell swing -> russian kettlebell swing
burpee jump over kettlebell -> burpee