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