Wod

“20210628”

Reebok CrossFit Roppongi – CrossFit

Strength

1 Hang Squat Clean +1 Squat Clean (Every 90 seconds x 8 sets)

Start around @60% 0f 1-RM Clean and Jerk.
Up to @75-80% of 1-RM Clean.

1 Hang Power Clean + 1 Power Clean (Every 90 seconds x 8 sets)

Use as Light a weight as possible and practice your movements.

Metcon

Metcon (AMRAP – Reps)

=Performance=

EMOM 10 minutes

Min-1: 6-12 Thrusters 95/65 lbs

Min-2: 6-12 Strict Pull-ups
Score: Total Rep.

Metcon (AMRAP – Reps)

=Fitness=

EMOM 10 minutes

Min-1: 5-10 DB Thrusters 15/10 kg, 7/5 kg

Min-2: 5-10 Pull-ups or 10 Ring Row

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