Wod

200218

Announcements

「臨時休業のお知らせ」

2月23日(日曜日)はビルメンテナンスの為、
Boxを臨時休業とさせて頂きます。

We will be closed on the 23rd of February
due to the facility maintenance.

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「2月、祝日営業のご案内」

11日(火曜日)、24日(月曜日)は祝日営業となります。

11時 CrossFit Class
12時 CrossFit Class
13時 Open Gym

以上、よろしくお願い申し上げます。

February 11th(Tue) and 24th(Mon) are national holidays.
The class schedule is following.

11:00 CrossFit Class
12:00 CrossFit Class
13:00 Open Gym

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

Power Clean + Hang Clean + 2 Jerks: Every 2:00 x 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM and build as heavy as possible.

[Fitness]

Positioning

1) Slow Clean Deadlift: 3 sets of 3

10 seconds ascent, 10 seconds descent. Rest 90-120 seconds between sets.

2) Clean Pull with pause: 3 sets of 3

Pause 2-3 seconds at the top (triple extension). Rest 90-120 seconds between sets.

3) Hang Power Clean: 3 sets of 2

Rest 90-120 seconds between sets.

4) Jerk Balance: 3 sets of 3

Rest 60-90 seconds between sets. Use this as technique work.

Power Clean + Hang Clean + 2 Jerks

Conditioning

Metcon (Calories)

[Performance] First 10 reps should be unbroken.

5 rounds for time:

10 Power Cleans 135/95

10 Bar Facing Burpees

*Time Cap: 10 minutes

[Fitness]

10 Minute EMOM:

1 – 10-15 calories Assault Bike

2 – 10-15 Burpees

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