Wod

200710

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Clean High-Pull + Muscle Clean + Hang Muscle Clean + Push Press: Every 1:30 x 5 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as form allows. High-Pull below the chest.

2) Clean Pull + Hang Power Clean + Power Clean + Push Jerk: Every 1:30 x 5 sets

Continue to build loading from Complex 1. Drop and reset after the Hang Power Clean.

[Fitness]

1) Clean High-Pull + Hang Muscle Clean + Push Press: Every 1:30 x 5 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as form allows.

2) Clean Pull + Hang Power Clean + Push Press: Every 1:30 x 5 sets

Continue to build loading from Complex 1. Drop and reset after the Hang Power Clean.

1: Clean Pull + Hang Power Clean + Power Clean + Push Jerk

1: Clean Pull + Hang Power Clean + Push Press

Conditioning

Metcon (Time)

[Performance]

Power Elizabeth

https://youtu.be/MMUfJpvmvVk

I love this atmosphere at the CrossFit Games. People are cheering for athletes. Athletes are cheering for each other until the last athlete finish the workout. This is the heart of the CrossFit Games and CrossFit.

[Fitness]

21-15-9 for time:

Dumbbell Power Cleans

Bench Dips

For the bench dips, control the way down. So you don’t hurt your shoulders.

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

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