Wod

200305

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

Clean and Jerk: 2 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as possible. All reps full Squat. Drop and reset between reps.

[Fitness]

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) Hang Power Clean: 3 sets of 2

Clean and Jerk

Hang Power Clean

Conditioning

Metcon (Time)

[Performance]

Elizabeth

21-15-9 reps for time of:

Cleans

Ring dips

♀ 95 lb. ♂ 135 lb.

[Fitness]

5 rounds of:

10 Dumbbell Cleans

50ft. Crab Walks

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