Wod

200424

By 2020-04-24 4月 25th, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

Today’s workout YouTube video:
https://youtu.be/OftqK6NZly4

[6:00PM]

Join Zoom Meeting
https://zoom.us/j/9183554212?pwd=S0thSFVBYW8rS05QNkJhc0FueUJUQT09

Meeting ID: 918 355 4212
Password: team

WOD

Metcon (No Measure)

[April 24th, Today’s theme: Clean and Jerk]

Warm-Up

1) Turkish Get-Up: 3 reps per side

Skill

Clean

1) Pause Clean Deadlift: 2 sets of 30 seconds

Rest 30-60 seconds between sets. Pause below the knee.

2) Segment Clean Deadlift 3-position: 2 sets of 2

3-positions are 2cm off the floor, above the knee, and upper-thigh (chest stays over the bar).

3) Slow Deadlift: 2 sets of 2

10 seconds ascend, 10 seconds descend.

4) Clean Pull with pause: 2 sets of 2

Pause 2-3 seconds when full extension of legs.

5) Clean Pull: 2 sets of 2

6) Clean High Pull (below the chest): 3 sets of 2

7) Muscle Clean: 10 reps

Jerk

[Split Jerk Receiving Position]

– Front Foot is flat with weight toward heel.

– Front shin is vertical with thigh 20-40 degrees relative to the platform.

– Back heel is elevated with weight on balls of foot.

– Back knee is bent.

– Weight is balanced evenly between feet.

– The rear foot should remain in line with the leg to maintain the structural integrity of the ankle.

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

10) Pause Jerk: 3 sets of 3

11) Split Jerk: 3 sets of 3

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