Wod

201003

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Level 3

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

Level 2

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

Level 1

1RM C&J 0.5xBW

Strength

Level 2&3

1) Every 1:30 X 7 Sets: Hi-Hang Muscle Clean + Hang Muscle Clean + Muscle Clean + Thruster

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor for the 3rd rep, not Touch-and-Go.

2) Every 1:30 x 7 sets: Power Clean + Hang Power Clean + 2 Push Jerk

Start around 60% of your 1RM. Build as heavy as deemed fit.

Level 1

1) Every 1:30 X 7 Sets: Hi-Hang Muscle Clean + Hang Muscle Clean + Muscle Clean

Warm-up as needed. Build as heavy as deemed fit.

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

Build as heavy as deemed fit.

Power Clean + Hang Power Clean + 2 Push Jerk

Hang Power Clean + Push Press

Conditioning

Metcon (Time)

Level 2&3

For time:

400m Run

30 Dumbbell Front Squats 50/35

400m Run

Level 1

For time:

400m Run

30 Kettlebell Goblet Squat 16/8kg

400m Run

*Time Cap: 10 minutes

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