Wod

200731

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

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