Wod

200911

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

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) Muscle Clean + Push Press: Every 1:00 x 4 sets

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

2) Power Clean + Push Jerk: Every 1:00 x 4 sets

Continue to build loading from the Muscle Clean + Push Press.

3) Clean + Jerk: Every 1:00 x 4 sets

Continue to build loading from the Power Clean + Push Jerk.

[Fitness] Level 1

1) Hang Muscle Clean + Push Press: Every 1:00 x 4 sets

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

2) Hang Power Clean + Push Jerk: Every 1:00 x 8 sets

Continue to build loading from the Muscle Clean + Push Press.

Conditioning

Metcon (Time)

[Performance]

Level 3

“200908”

Double DT (https://youtu.be/2RHcNtzZEJ8)

10 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 105 lb. ♂ 155 lb.

Level 2

10 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 65 lb. ♂ 95 lb.

[Fitness] Level 1

10 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

with Empty Bar or Dumbbell

*Time Cap: 15 minutes

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