Wod

200807

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

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

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

2) Every 1:30 x 7 sets: Clean + Front Squat + Hang Clean + Front Squat

Continue to build loading from Complex 1. Build as heavy as form allows.

[Fitness]

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

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

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

Build as heavy as form allows.

1: Clean Pull + Hang Power Clean + Push Jerk

2: Clean + Front Squat + Hang Clean + Front Squat

1: Clean Pull + Hang Power Clean

2: Hang Power Clean + Push Press

Conditioning

Metcon (Time)

[Performance]

For time:

10x50ft Kettlebell Overhead Carry 24/16kg

50 Weighted Abmat Sit-ups

25 Strict Toes-to-bar

[Fitness]

For time:

90/75 Calories Row / Bike (around 5 minutes)

50 Weighted Abmat Sit-ups

25 Tuck-Ups / V-Ups

*Time Cap: 12 minutes

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