Wod

201106

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

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

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

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

Continue to build loading from Part 1.

3) Every 1:30 x 4 sets: Clean + Jerk

Continue to build loading from Part 2.

1: Muscle Clean + Push Press

2: Power Clean + Push Jerk

3: Clean and Jerk

Conditioning

Happy Star (Time)

Wednesday 201028

5-7-9-11 reps for time of:

Burpees, jumping over an object

Thrusters, increasing load each round

Run 200 meters at the start of each round

♀ 95-105-110-115-lb. thrusters

♂ 135-145-155-165-lb. thrusters
[Scaling Tips]

Burpees, jumping over an object -> Burpees, Bar Lateral Burpees

Thrusters, increasing load each round -> Thrusters at same weight

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