Wod

200130

By 2020-01-30 3月 17th, 2021 No Comments

CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance] Deadlift 1RM: 1.5 x BW

Power 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

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