Wod

201023

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.
[Scaling tips]

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

[Purpose]

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.

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
[Scaling Tips]

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

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