Wod

200821

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Every 1:30 x 4 sets: Clean High-Pull + Hang Muscle Clean + Thruster + Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as form allows.

2) Every 1:30 x 4 sets: Clean + Hang Clean + Front Squat + Jerk

Continue to build loading from the first complex. No dropping the bar between reps.

[Fitness]

1) Every 1:30 x 4 sets: Clean High-Pull + Hang Muscle Clean + Strict Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as form allows.

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

Continue to build loading from the first complex. No dropping the bar between reps.

Conditioning

Metcon (No Measure)

[Performance]

“Fight Gone Bad”

https://youtu.be/ED90_GLa9CQ

[Fitness]

Scale as needed.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

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