Wod

200724

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Clean High-Pull + Hang Power Clean + Push Press: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as form allows.

2) Clean Pull + Hang Clean + Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as form allows. Reset on the floor after the Clean Pull.

[Fitness]

1) Clean High-Pull + Hang Muscle Clean + Push Press: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as form allows.

2) Clean Pull + Hang Power Clean + Push Press: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as form allows.

1: Clean Pull + Hang Clean + Jerk

1: Clean Pull + Hang Power Clean + Push Press

Conditioning

Metcon (Time)

[Performance]

For time:

100 Wall Balls 20/14

50 Power Cleans 135/95

[Fitness]

12 Minute EMOM:

1 – 10-15 Wall Balls 14/8

2 – 8-10 Dumbbell Power Cleans 15/10kg

*Time Cap: 12 minutes

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