Wod

210401

By 2021-04-01 4月 2nd, 2021 No Comments

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Heavy Complex for Day + 3 Back Off Sets @ 80-90%:

Clean Pull +

Low Hang Power Clean +

Low Hang Clean +

Jerk

Rest as needed. Don’t spend more than 30 minutes on this. Goal should be to keep to 5 sets to establish your Max, and then hit the 3 back-off sets accordingly.

Clean Pull + Low Hang Power Clean + Low Hang Clean + Jerk

Conditioning

Metcon (Time)

5 rounds for time:

10 Power Cleans 135/95

50 Double-unders

Scale as needed.

Scaling:

Modify the movements and reduce the load so you can keep moving through this workout at high intensity.

Intermediate Option:

5 rounds for time:

10 Power Cleans 95/65

50 Double-unders

Beginner Option:

5 rounds for time:

10 Hang Power Cleans 65/45

50 Single-unders

*Time Cap: 7 minutes

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