Entries by David

170922

Reebok CrossFit Roppongi – CrossFit Strength Metcon (No Measure) 100 total Band Pull-aparts Front Squat (15 minutes to establish a today’s 10RM.) Conditioning Metcon (Time) Teams of 2 For time: 100 Cal. Row 60 Front Squat (135/95) 80 Cal. Row 40 Front Squat (155/105) 60 Cal. Row 20 Front Squat (185/125) [Scaled] Teams of 2 […]

170921

Reebok CrossFit Roppongi – CrossFit Strength Metcon (No Measure) Blackburns on Floor (Y-W-T-I) – 3 sets of 15sec. hold each position Clean Deadlift + Hang Clean (1 rep Every 1:00 for 7 sets) Warm-Up as needed. Start around 60 % of your 1RM Clean. Conditioning Metcon (AMRAP – Reps) 10 Minute Up Ladder: 5 Hang […]

170920

Reebok CrossFit Roppongi – CrossFit Strength D-Ball Bear Hug Box Step-Ups (6/Side Every 2:00 X 5 Sets) Perform all 6 reps on 1 leg before switching to the other. Set box height so your knee in hip are in line. Romanian Deadlift (4×8) Barbell Bulgarian Split Squat (4 Sets Of 6/Side) Rest 90-120 seconds between […]

170919

Reebok CrossFit Roppongi – CrossFit Strength a: Metcon (No Measure) Blackburns on Floor (Y-W-T-I) – 3 sets of 15sec. hold each position b: Snatch Deadlift + Hang Snatch *Warm-Up as needed. Start around 60 % of your 1RM Snatch. Focus on quality over quantity and weight. Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute […]

170918

Reebok CrossFit Roppongi – CrossFit Strength a: Metcon (No Measure) 100 total Band Pull-aparts b: Back Squat (15 minutes to establish a today’s 3RM.) Conditioning Metcon (Time) 15-12-9-6-3 for time: Strict Ring Dips Strict Pull-Ups 200 Meter Run/ 250 Meter Row/ 15/10 Calories Assault Bike Following Each Round [Scaled] Movement Substitutions for Strict Ring Dips […]

170917

Reebok CrossFit Roppongi – CrossFit Strength Deadlift (75% x 5 85% x 3 95% x 1 or more reps) Conditioning Metcon (AMRAP – Rounds and Reps) “Kev MOD” With a partner, complete as many rounds as possible in 26 minutes of: 6 Deadlifts 70% of today’s 1RM, each 9 Bar-Facing Burpees synchronized 9 Pull-Ups, each […]

170916

Reebok CrossFit Roppongi – CrossFit Strength Back Squat (75% x 5 85% x 3 95% x 1 or more reps) Conditioning Metcon (Time) [Rx’d] For time: 150 Squats 75 Good Morning or RDL 120 Squats 60 Good Morning or RDL 90 Squats 45 Good Morning or RDL [Original] For time: 150 squats 75 hip extensions […]

170915

Reebok CrossFit Roppongi – CrossFit Strength Metcon (No Measure) 90 total Band Pull-aparts Front Squat (15 minutes to establish a today’s 3RM.) Conditioning Metcon (Time) For time: 400m Run 40 Pull-Ups 400m Run 40 Push-Ups 400m Run 40 Toes-To-Bars [Scaled] For time: 400m Run 40 Bent Over Rows 400m Run 40 Snaking Push-Ups 400m Run […]

170913

Reebok CrossFit Roppongi – CrossFit Strength a: Bottom’s Up Kettlebell Carry (3 sets of 50’/side) b: Kettlebell Z-Press (4 Sets Of 8) *Rest 90-120 seconds between sets. Heavy as possible. Handstand Walk Wall Walks Wall Walk to HS Hold Handstand Rocks Angled Wall Holds Angled Wall Hold to Seven Position Box Shoulder Shifts Box Shoulder […]

170912

Reebok CrossFit Roppongi – CrossFit Strength a: Metcon (No Measure) Blackburns on Floor (Y-W-T-I) – 3 sets of 12sec. hold each position b: Snatch Pull + Hang Power Snatch (1 rep Every 1:00 x 7 sets) *Warm-Up as needed. Start around 60 % of your 1RM Snatch. Heavy as possible. Conditioning Metcon (AMRAP – Rounds […]