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

30 burpees
“CrossFit HQ 170714 MOD”

*Time Cap: 15 minutes

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.) @ 80% of your 1RM

*If your knees start caving or your butt shoots straight up in the air on the squat, that set is over.

Conditioning

Metcon (Time)

3 rounds for time:

400m Run

30 Wall Balls 20/14

20 Knees-To-Elbows

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 Lunge.

Conditioning

Metcon (No Measure)

Teams of 2

5 Rounds (each)

20 Alternating Dumbbell Power Snatch (50/35)

200m Shuttle Sprint

(50m down/ 50m back x2 )

* Parter 1 completes 20 DB PS and 200m shuttle sprint then Partner 2 goes. Continue until both have completed 5 rds each….. SPRINT through the rounds !!!.

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.) @ 80% of your 1RM

*If your knees start caving or your butt shoots straight up in the air on the squat, that set is over.

Conditioning

Metcon (Time)

3 rounds for time:

200m Run

15 Strict HSPUs

30 Jumping Split Lunges

[Scaled]

3 rounds for time:

200m Run

15 Push-Ups

30 Alternating Lunges

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]

10 Minute AMRAP:

10 Deadlifts 95/65

20 Box Step-Ups 24/20

30 Abmat Sit-Ups

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+, bump your max up 10 pounds for next week

2) 5 sets of AMAP-2 (subtract 2 reps from AMAP set (so if you did 6, you’re doing sets of 4), and do 5 more sets with the same weight.) @ 85% of your 1RM

*If your knees start caving or your butt shoots straight up in the air on the squat, that set is over.

Conditioning

1: Metcon (No Measure)

0:00-10:00 – 10 Minute EMOM: “X” Toes-To-Bar/Knee Raise/Kips

Pick a quantity of reps you can maintain for all 10 sets. Regardless of what you are doing you should be performing a minimum of 5 reps. Focus here should be skill/technique, work on a movement pattern that you can properly kip with.

2: Metcon (AMRAP – Rounds and Reps)

10:00-20:00 – 10 Minute AMRAP:

5 Ring Rows

10 Push-Ups

15 Air Squats
*If it’s too easy for you, wear a weightvest.

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 Burpees

3 – 10-20 Calories Row

*Scale as needed. Pick loading/efforts that you can maintain for all 6 rounds.