191105

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

Clean Pull + 2 Hang Power Clean + 3 Jerks: Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70-% of your 1RM Power Clean + Push Jerk. Build as heavy as possible. This should be done as a complex, no dropping the bar between reps. Jerk is anyway, anyhow.

[Fitness]

Clean Pull + Hang Power Clean + Push Press: Every 2:00 x 5 sets

Clean Pull + 2 Hang Power Clean + 3 Jerks

Clean Pull + Hang Power Clean + Push Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

[Performance]

13 minute AMRAP:

55 Power Cleans 95/65 *50% of today’s heaviest complex.

55 Front Squats 95/65

55 Bar Facing Burpees

55 Shoulder-to-Overhead 95/65

[Fitness]

13 minute AMRAP:

10 Air Squats

10 Push-Ups

10 Dumbbell Renegade Rows

10 Abmat Sit-Ups

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