Wod

200717

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

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

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

2) Clean Pull + High Hang Squat Clean + Jerk: Every 1:30 x 5 sets

Continue to build loading from complex 1.

[Fitness]

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

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

1: Clean Pull + High Hang Squat Clean + Jerk

Clean Pull + High-Hang Power Clean + Push Press

Conditioning

Metcon (Time)

[Performance]

Grace

Dan Bailey: https://youtu.be/mqnF7j9coes

Matt Fraser: https://youtu.be/5nsa-6yEYrA

[Fitness]

Dumbbell Grace

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

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