Wod

200828

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Description:

Level 3

1RM C&J m: 1.4xBW w: 1.15xBW

1RM Shoulder to Overhead m: 1.4xBW w: 1.15xBW

Level 2

1RM C&J m: 1.1xBW w: 0.9xBW

1RM Shoulder to Overhead m: 1.1xBW w: 0.9xBW

Level 1

1RM C&J 0.5xBW

1RM Shoulder to Overhead m: 0.75xBW w: 0.6xBW

Strength

[Performance] Level 3&2

1) Every 1:30 x 7 sets: Muscle Clean + Hang Muscle Clean+ 2 Thrusters

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

2) Every 1:00 x 7 sets: Clean + 2 Front Squats + Jerk

Continue to build loading from Complex 1.

[Fitness] Level 1

1) Every 1:30 x 7 sets: High-Hang Muscle Clean + Hang Muscle Clean + 2 Push Presses

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

2) Every 1:00 x 7 sets: High-Hang Power Clean +Hang Power Clean + Push Press

Continue to build loading from Complex 1.

2: Clean + 2 Front Squats + Jerk

2: High-Hang Power Clean +Hang Power Clean + Push Press

Conditioning

Metcon (Time)

Level 3

“200823”

Heavy DT

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 145 lb. ♂ 205 lb.

[Performance] Level 2

DT

[Fitness] Level 1

Dumbbell DT

Heavy DT (Time)

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 145 lb. ♂ 205 lb.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

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