Wod

200324

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]

2 Clean Pulls + Clean + Jerk: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets Drop the bar and reset after each Clean Pull. Clean is full Squat and Jerk is either Split or Push Jerk.

[Fitness]

1) Clean Lift-Off: 3 sets of 2

2) Clean Segment Deadlift: 3 sets of 2

Pause positions: 2cm off the floor, below the knee, above the knee, mid-thigh, upper-thigh.

*Common pause positions are 1 inch off the floor, the knee, and mid- to upper-thigh.

3) Tall Clean: 3 sets of 2

4) Slow Pull Clean: 3 sets of 2

2 Clean Pulls + Clean + Jerk

Conditioning

200130 (Time)

[Performance]

21-15-9 reps for time of:

Dumbbell squat cleans

Strict pull-ups

Deficit push-ups (hands on DBs)

♀ 35-lb. DBs ♂ 50-lb. DBs

[Fitness]

21-15-9 reps for time of:

Dumbbell power cleans

each side Renegade Rows *One hand on the floor, perform one side before switching to the other side.

Snaking Push-ups *Minimize flexion and extension of the spine.

*Time Cap: 12 minutes

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