CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
[Performance] Deadlift 1RM: 1.5 x BWPower Clean + Hang Power Clean + Jerk: Every 2:00 x 5 sets
Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as possible.
[Fitness]Positioning
1) Slow Clean Deadlift: 3 sets of 3
2) Clean Pull with pause: 3 sets of 3
Pause 2-3 seconds at the top (triple extension).
3) Hang Muscle Clean: 5 sets of 1
Power Clean + Hang Power Clean + Jerk
Conditioning
Metcon (AMRAP – Rounds and Reps)
[Performance]9 minute AMRAP:
15 Chest-to-bar Pull-ups (Kipping allowed)
10 Power Cleans 115/75
5 Thrusters 115/75
[Fitness]9 minute Minute EMOM:
1 – 8-10 Bent Over Rows
2 – 5 High Hang Power Cleans
3 – 5 Thrusters