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20210716

By 2021-07-16 7月 17th, 2021 No Comments

Reebok CrossFit Roppongi – CrossFit

Skill

Pull-ups

Skill 10 minutes:

Pull-ups

(Strict, Kipping, Negative, Banded etc..)

If you can Pull-ups, challenge How many times you can do it in one set.

Strength

Back Squat

5 sets x 5 reps @85% of 1-RM

Rest 2 minutes between set.

Back Squat

3 sets x 10 reps @60-70% of 1-RM

Rest 2 minutes between set.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 minutes up-radder:

3 Front Squats 95/65 lbs

3 Kettlebell Swings 24/16kg

Every 30 Double-unders

3,3,30, 6,6,30, 9,9,30, etc…

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 minutes up-radder:

3 Goblet Squats 12/8kg

3 Kettlebell Russian Swings 12/8kg

Every 30 Single-unders

3,3,30, 6,6,30, 9,9,30, etc…

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