Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
[Performance]1) Every 1:30 x 7 sets: 3 Position Power Clean + Push Jerk
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as form allows. This should be perform as Hi-Hang, Above the Knee Hang, Floor, and finishes with 1 Push Jerk.
2) Every 1:30 x 7 sets: Clean + 3 Front Squats
Continue building load from complex 1. Build as heavy as form allows.
[Fitness]1) Every 1:30 x 7 sets: 2 Position Power Clean + Push Press
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as form allows. This should be perform as Hi-Hang, Above the Knee Hang, and finishes with 1 Push Press.
2) Every 1:30 x 7 sets: Power Clean + 2 Front Squats
Continue building load from complex 1. Build as heavy as form allows.
Clean + 3 Front Squats
Power Clean + 2 Front Squats
Conditioning
Metcon (Time)
[Performance]Jackie
[Fitness]For time:
1,000m Row/2,000m Bike
30 Dumbbell Thrusters
30 Jumping Pull-Ups
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups