Wod

20210831

Reebok CrossFit Roppongi – CrossFit

Weightlifting

Clean pull + Squat Clean (Every 90 seconds x 7 sets)

1 Clean Pull + 1 Squat Clean

@60-80% of 1-RM Clean.

Clean Pull + Power Clean (Every 90 seconds x 7 sets)

1 Clean Pull + 1 Power Clean

Fitness option:

@Lihgt weight

Scale as needed.

Metcon

Metcon (4 Rounds for reps)

AMRAP 4 minutes x 4 sets

5 Power Cleans

5 Front Squats

50 Double-Unders

Rest 2 minutes between sets.

*Starts with Power Clean every rounds.

Rx R1: 75/55, R2: 95/65, R3: 115/75, R4: 135/95.

Score: Total reps.
Fitness:

Scale as needed.

Power Clean → Kettlebell Swing

Front Squat → Goblet Squat

Double-under → Single-under

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