Wod

20211005

Reebok CrossFit Roppongi – CrossFit

Weightlifting

Power Clean (Every 90 seconds x 7 sets)

1 Clean Pull + 1 Hang Power Clean + 1 Power Clean

Parformance @ 60% of 1-RM PowerClean

Fitness @ Light weight

Metcon

Metcon (3 Rounds for reps)

Performance:

Every 3 minutes x 3 sets

15 Hang Power Cleans 115/75 lb.

15 Toes-to-Bar

Remaining time AMRAP Lateral Burpee over the Barbell.

Rest 2 minutes between set.

Score: Burpee Over the Barbell.

Fitness:

Every 3 minutes x 3 sets

15 Dual Dumbbell Hang Power Cleans 15/10kg

15 Knee Raises

Remaining time AMRAP Burpee.

Rest 2 minutes between set.

Score: Burpee.

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