Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
Strength
1) Every 1:30 x 7 sets: 2 High Hang Muscle Cleans + 2 Thrusters
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.
2) Every 1:30 x 7 sets: Clean + 2 Front Squats + Jerk
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. You can break down clean and jerk complex into simple movement. For example, 1) Clean Deadlift + High Hang Muscle Clean + Front Squat + Strict Press 2) Clean Deadlift + Tall Clean + Push Press High Hang Muscle Clean: High Hang is helpful to force an extremely aggressive final extension in the pull and to practice the proper position and balance at this stage of the lift. Muscle Clean is helpful at lighter weights to learn and reinforce the proper upper body mechanics of the turnover (third pull) of the clean—in particular, it’s useful for learning how to deliver the bar precisely and smoothly into the rack position for lifters who have a tendency to allow the bar to crash on them.
[Scaling tips]
Clean + 2 Front Squats + Jerk
Level 3
Conditioning
Metcon (3 Rounds for time)
Every 5:00 x 3 sets:
15 Chest-to-bar Pull-ups
15 Thrusters 95/65
15 Calories Rowed
Level 3 Target Time/round: 2:00-2:30 15 Chest-to-bar Pull-ups -> 5-15 Pull-Ups, 15 Jumping Pull-Ups, 5 Negative Pull-Ups 15 Thrusters 95/65 -> 15 Dumbbell Thrusters, decrease weight 15 Calories Rowed -> scale down so you can finish in 1 minute
[Scaling Tips]