Wod

“20210622”

Reebok CrossFit Roppongi – CrossFit

Weightlifting

Clean and Jerk (@60-70% of 1-RM Clean and Jerk.)

Every 90 seconds x 8 sets

Hang Power Clean and Push Press. (@Starting with a Light weight. )

35 lbs, 55 lbs, 65 lbs, etc….

Repeat and Practice with a controllable weight.
every 90 seconds x 8 sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

20 alternate Dumbbell Power Clean 22,5/15kg

15/10 calories Bike or Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

20 alternate Dumbbell Power Clean 10kg/5kg

15/10 calories Bike or Row

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