Wod

200316

Announcements

いつもご利用ありがとうございます。

この度、新型コロナウィルス感染拡大防止の一環として、一旦、無料レンタルタオルの貸し出しを3/14(土)から期間未定で停止致します。

つきましては、ご迷惑をおかけしますが、ご自身で汗を拭くタオルをご準備頂きますよう宜しくお願い申し上げます。

To avoid the infection of Coronavirus, we temporarily stop free towel service from March 14th. Please bring your own towel. Thank you for understanding.

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

Power Clean + Hang Clean + Front Squat + 2 Jerks: 5 sets

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

[Fitness]

1) Clean Lift-Off: 3 sets of 2

2) Clean Segment Deadlift: 3 sets of 2

3) Tall Clean: 3 sets of 2

4) Slow Pull Clean: 3 sets of 2

Power Clean + Hang Clean + Front Squat + 2 Jerks

Conditioning

Metcon (AMRAP – Rounds and Reps)

[Performance]

10 minute AMRAP:

5 Hang Power Cleans 115/75 *50% of 1RM Power Clean

10 Bar Facing Burpees

[Fitness]

10 minute AMRAP:

10 Dumbbell Hang Power Cleans

10 Burpees

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