Wod

20210707

Reebok CrossFit Roppongi – CrossFit

Strength

Clean and Jerk (6 sets, start around @60% of 1-RM, Up to @70-80%.)

Power Clean today,

After cleaning, do a full expansion. And jerk.

*Based on weightlifting rules.

Hang Power Clean and Jerk

6 sets, use a weight that can be operated firmly.

Sample: Empty bar or 65/55, 95/65, 115/95, lbs, etc….

Metcon

Metcon (Time)

4 Rounds for time:

8 Clean and jerks 115/75 lbs

12 Lateral Burpee Over The Bar
Time cap: 12:00

Metcon (Time)

4 Rounds For Time:

8 Dumbbell Clean and Jerk 15/10kg, 10/7kg.

12 Burpees

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