Wod

210412

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Clean and Jerk : 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Go heavy if things feel good, keep them lighter if they’re not, don’t try and force anything.

Clean and Jerk

Conditioning

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 12 minutes of:

1-2-3-4-5 reps of:

Squat Clean

Strict Chest-to-bar Pull-up

After finishing the round of 5, start over at 1 and work through the ladder again.

♀ 125 lb. ♂ 185 lb.

Post rounds completed to score.

Scaling:

Choose a load for the cleans that is heavy but requires minimal rest between reps when fresh, Similarly, modify the pull exercise so you can keep moving while still being challenged.

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