Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
[Performance]Every 1:30 x 5 sets of the following C&J complex:
1 Hang Clean Pull
1 Hang Power Clean + 1 Front Squat
1 Hang Clean and Jerk [Fitness]
Every 1:30 x 5 sets of the following C&J complex:
1 Hang Clean Pull
1 Hang Clean High-Pull
1 Hang Power Clean and Push Press
*Clean High-Pull just below the chest.
Conditioning
Metcon (5 Rounds for distance)
[Performance]Fran [Fitness]
5 sets of:
Bike or Row 30 seconds on / 30 seconds off
*Get the same stimulus as performance. Leave nothing behind.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups