Wod

200226

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

Clean Pull + Clean + Hang Clean: 7 sets

Warm-up as needed. Rest 90-120 seconds between sets. Start around 60-70% of your 1RM. No dropping the bar between reps, go T+G between the Pull and Clean. Use straps if you need them/have them.

[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 High Pull: 3 sets of 2

4) Muscle Clean: 3 sets of 1

Clean Pull + Clean + Hang Clean

Conditioning

Metcon (Time)

[Performance]

“2020 Wodapalooza Nine Lives Scaled”

6:00 for

EMOM, 6 Pull Ups

36 C&J (105, 75lb)

+

2:00 reset

+

6:00 for

EMOM, 6 Hanging Toe Raise

36 Snatches (75, 55lb)

[Fitness]

“2020 Wodapalooza Nine Lives Beginner”

6:00 for

EMOM, 3 Burpee to Rig

36 Hang C&J (75, 55lb)

+

2:00 reset

+

6:00 for

EMOM, 9 Leg Raises to Rig

36 Hang Snatches (75, 55lb)

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