Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
Clean and Jerk:
2 sets of 1 @ 70%
2 sets of 1 @ 75%
2 sets of 1 @ 80%
2 sets of 1 @ 85%
Rest 90-120 seconds between sets.
Clean and Jerk
Conditioning
Metcon (4 Rounds for time)
Every 4:00 X 4 Sets:
20 Wall Balls 20/14
20 Burpees
20 Kettlebell Swings 70/53
20 Box Jump Overs 24/20
Rotate order of movements each round. Keep track of time and attempts to complete each round.
Scaling:
Modify the movements and reduce the load so you can keep moving through this workout at high intensity.
Intermediate Option:
Every 4:00 X 4 Sets:
20 Wall Balls 20/14
20 Burpees
20 Kettlebell Swings 53/35
20 Box Jump Overs 24/20
Beginner Option:
Every 4:00 X 4 Sets:
15 Wall Balls 14/8
15 Burpees
15 Kettlebell Swings 35/26
15 Squat Jumps