Wod

201030

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Every 1:30 x 7 sets: Clean High-Pull + Muscle Clean + Power Clean + Push Press

Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each pulling rep.

2) Every 1:30 x 7 sets: Clean Pull + 2 Cleans + Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep.

Clean Pull + 2 Cleans + Jerk

Conditioning

Metcon (Time)

Thursday 201015

3 rounds for time of:

500-m row

25 thrusters

15 pull-ups

♀ 35 lb. ♂ 45 lb.

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