190519

Reebok CrossFit Roppongi – CrossFit

Conditioning

Performance and Fitness

A: Metcon (Time)

“Buzz Lightyear”

In Teams of 3

For Time (30 Minute Cap):

3 Rounds:

400 Meter Team Run

50 Barbell-Facing Burpees

9 Rope Climbs

Directly Into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)
GENERAL

Completing the workout for time, or AMRAP in 30 minutes

Teams run together and must wait until everyone is back to begin the burpees

All other movements are broken up however teams see fit, with one athlete working at a time

Score is the time it takes to complete the workout or total number of Clean and Jerks after 30 minutes.

BARBELL

Athletes should be able to complete the below reps unbroken when fresh at each bar:

1st Weight: 15+ Reps Unbroken

2nd Weight: 10+

3rd Weight: 5+

4th Weight: 3+

5th Weight: 1+

LOGISTICS

Ok for teammates to use different weights or rope climb variations/ substitutions.

Fitness athletes will perform a Hang Clean and Push Press

Rope Climb Substitutions:

5:1 Pull-ups or Ringrows

3:1 Chest to Bar Pull-ups

2:1 Bar or Ring Muscle-ups

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *