Wod

200904

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Level 3

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

Unbroken Toes-to-Bar m: 20 / w: 15

Level 2

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

Unbroken Toes-to-Bar m: 10 / w: 5

Level 1

1RM C&J 0.5xBW

Unbroken Knee Raises m: 20 / w: 10

Strength

[Performance] Level 3&2

1) Every 1:30 x 7 sets: Clean High-Pull + Muscle Clean + Front Squat + Thruster

Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between the first two reps. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets: Clean Pull + Hang Clean + Low Hang Clean + Jerk

Continue to build loading from Part 1. Hang is any position, Low Hang is below the knee.

[Fitness] Level 1

1) Every 1:30 x 7 sets: Clean High-Pull + Hang Muscle Clean + Push Press

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

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

Continue to build loading from Part 1. Hang is any position, Low Hang is below the knee.

2: Clean Pull + Hang Clean + Low Hang Clean + Jerk

2: Clean Pull + Hang Clean + Low Hang Clean + Push Press

Conditioning

Metcon (Time)

[Performance]
Level 3

3 rounds for time:

15 Burpee Box Jump Overs 24/20

20 Toes-to-bar

25/20 Calories Rowed

Level 2

3 rounds for time:

10 Burpee Box Jump Overs 24/20

10 Toes-to-bar

25/20 Calories Rowed

[Fitness] Level 1

3 rounds for time:

15 Burpees

20 Knee Raises

15/10 Calories Rowed

*Time Cap: 12 minutes

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