Reebok CrossFit Roppongi – CrossFit
Today’s workout YouTube video:
https://youtu.be/QiDvEuWdMrs
https://zoom.us/j/9183554212?pwd=S0thSFVBYW8rS05QNkJhc0FueUJUQT09
Meeting ID: 918 355 4212
Password: team
WOD
Metcon (No Measure)
40-Minute Class
[April 16th, Today’s theme: Clean and Jerk]Warm-Up
1) Turkish Get-Up: 5 reps per side
Skill
Clean
1) Pause Clean Deadlift: 3 sets of 30 seconds
Rest 30-60 seconds between sets. Pause below the knee.
2) Segment Clean Deadlift 3-position: 3 sets of 2
3-positions are 2cm off the floor, above the knee, and upper-thigh (chest stays over the bar).
3) Slow Deadlift: 3 sets of 2
10 seconds ascend, 10 seconds descend.
4) Clean Pull with pause: 3 sets of 2
Pause 2-3 seconds when full extension of legs.
5) Clean Pull: 3 sets of 2
6) Upright Rows: 20 reps
7) Clean High Pull (below the chest): 3 sets of 2
8) Muscle Clean: 10 reps
Jerk
1) Behind the neck press at the bottom of squat: 10 reps
2) Press: 10 reps
3) Push Press: 10 reps
4) Push Jerk: 3 sets of 3
5) BTN Split Strict Press: 10 reps each side
6) BTN Jerk Balance: 3 sets of 2 each side
7) Drop to Split: 3 sets of 3
8) Jump to Split: 3 sets of 3
9) Jerk Behind the neck from split: 3 sets of 3