Wod

200906

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Level 3

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

Pull-Up (Kipping) m: 20 / w: 15

Level 2

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

Pull-Up (Kipping) m: 10 / w: 5

Level 1

1RM C&J 0.5xBW

Pull-Up (Kipping) m: 10 / w: 5 with assistance

Strength

[Level 3&2]
On the Minute x 10:

1 Power Clean

[Level 1]
On the Minute x 10:

1 Hang Power Clean

Conditioning

Metcon (Time)

[Level 3]
For time:

400m Run

5 Legless Rope Climbs 15ft

30 Power Cleans 135/95

800m Run

30 Power Cleans 135/95

5 Legless Rope Climbs 15ft

400m Run

[Level 2]

For time:

400m Run

10 Pull-Ups

15 Power Cleans 95/65

800m Run

15 Power Cleans 95/65

10 Pull-Ups

400m Run

[Level 1]

For time:

400m Run

3 Negative Pull-Ups

15 Dumbbell Hang Power Cleans

800m Run

15 Dumbbell Hang Power Cleans

3 Negative Pull-Ups

400m Run

*Time Cap: 15 minutes

Leave a Reply