Wod

200814

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Every 1:30 x 4 sets: Power Clean + Push Jerk

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

Rest as needed between part 1 and part 2.

2) Every 1:30 x 4 sets: Clean

Continue to build loading from Power Clean and Push Jerk. Build as heavy as form allows. Rest as needed between part 2 and part 3.

3) Every 1:30 x 4 sets: 3 Clean Pulls

Continue to build loading from Clean. Use the weight which is 100% or heavier than 1RM Clean. Use straps if you have.

[Fitness]

1) Every 1:30 x 4 sets: Hang Power Clean + Push Press

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

Rest as needed between part 1 and part 2.

2) Every 1:30 x 4 sets: Power Clean

Continue to build loading from Power Clean and Push Jerk. Build as heavy as form allows. Rest as needed between part 2 and part 3.

3) Every 1:30 x 4 sets: 3 Clean Pulls

Continue to build loading from Power Clean. Use the weight which is heavier than the last set of Power Clean. Use straps if you have.

2: Clean

2: Power Clean

Conditioning

Metcon (AMRAP – Reps)

[Performance]

4:00 Max Calories Row

4:00 Max reps of Wall Balls 20/14

4:00 Max reps of American Kettlebell Swings 24/16kg

*Score is total number of the reps.

[Fitness]

4:00 Max Calories Row

4:00 Max reps of Wall Balls

4:00 Max reps of Kettlebell Swings

*Score is total number of the reps.

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