Entries by David

170723

Reebok CrossFit Roppongi – CrossFit Strength Deadlift 1×3 *Heavy set of 3 with no technical breakdown (add weight slowly working up. Accumulating some fatigue and hitting a lower number is okay) 3×1 *Same weight Conditioning Metcon (Time) For time: 30 box jumps, 30/24-in. box 30 kettlebell swings, 32/24kg 30 knees-to-elbows 30 wall-ball shots, 30/20-lb. ball […]

170722

Reebok CrossFit Roppongi – CrossFit Strength Front Squat 1) 1×1 (New 1 Rep Max) 2) 3×10 @ 70% of 1 Rep Max Conditioning Metcon (Time) 27-21-15-9 reps for time of: 95/65-lb. squat cleans Ring dips“CrossFit HQ 170715”

170721

Reebok CrossFit Roppongi – CrossFit Strength Back Squat 1) 1 set of As Many Reps As Possible (shoot for 8+) @ 80% of your 1RM 2) 5 sets of AMAP-2 (subtract 2 reps from AMAP set (so if you did 8, you’re doing sets of 6), and do 5 more sets with the same weight.) […]

170720

Reebok CrossFit Roppongi – CrossFit Strength Clean Pull + High-Hang Clean (Every 1:00 X 10 Sets) *Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Conditioning Metcon (AMRAP – Reps) 7 Minute Up Ladder: 3 Box Jumps 24/20 3 Deadlifts 185/135

170718

Reebok CrossFit Roppongi – CrossFit Strength Snatch Pull + High Hang Snatch (Every 1:00 X 10 Sets) *Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Conditioning Metcon (Time) 21-15-9 for time: Pull-Ups Hang Power Snatch 65/45 50 Double-Unders

170717

Reebok CrossFit Roppongi – CrossFit Strength Front Squat ( 5×4 @ 80%) Back Rack Front Foot Elevated Reverse Lunge (5/Side Every 2:00 X 4 Sets) *Warm-up as needed. Perform all 5 reps on one leg before switching to the other. Use a 2-4″ elevation. If this is too difficult stick with just a normal Reverse […]

170716

Reebok CrossFit Roppongi – CrossFit Strength Front Squat 1) 1 set of As Many Reps As Possible (shoot for 8+) @ 80% of your 1RM 2) 5 sets of AMAP-2 (subtract 2 reps from AMAP set (so if you did 8, you’re doing sets of 6), and do 5 more sets with the same weight.) […]

170715

Reebok CrossFit Roppongi – CrossFit Strength Deadlift 1×5 Heavy set of 5 with no technical breakdown (add weight slowly working up. Accumulating some fatigue and hitting a lower number is okay) 3×2 *Same weight Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 10 Deadlifts 135/95 20 Box Jumps 24/20 30 Abmat Sit-Ups [Scaled] […]

170714

Reebok CrossFit Roppongi – CrossFit Strength Back Squat 1) 1 set of As Many Reps As Possible (shoot for 10+) @ 85% of your 1RM *If you get 5 or less, keep you max the same next week. If you get 6-7, bump your max up 5 pounds for next week. If you get 8+, […]

170713

Reebok CrossFit Roppongi – CrossFit Strength Snatch High-Pull + High Hang Snatch (Every 1:00 X 10 Sets) *Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Conditioning Metcon (No Measure) 18 Minute EMOM: 1 – 3-5 High-Hang Snatch @ 60-70% of the last set of Strength 2 – 10-20 […]