Wod

201016

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Every 1:30 x 7 sets:

Level 3&2

Hang Clean High-Pull + Hang Muscle Clean + Hang Power Clean + Thruster

Start around 50% of your 1RM. Build as heavy as deemed fit.

Level 1

Hang Clean High-Pull + Hang Muscle Clean + Hang Power Clean

2) Every 1:30 x 7 sets:

Level3

Clean + 3 Jerks

Level2

Power Clean + 3 Push Jerks

Level 1

Power Clean + 2 Push Press

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Build heavy depending on how heavy your 3 Jerks are.

Clean + 3 Jerks

Power Clean + 3 Push Jerks

Level2

Power Clean + 2 Push Press

Level 1

Conditioning

Metcon (4 Rounds for reps)

4 rounds of – 1 minute ON – 2 minutes OFF:

25 Air Squats

Max Clean and Jerk / Squat Clean Thruster 135/95

Scale as needed. Switch between Clean and Jerk and Squat Clean Thruster each round. Desired stimulus here is to use a weight you can perform Clean and Jerks Touch-and-Go for the duration of the time left after the Air Squats, i.e. no dropping the bar, and then on the opposing round the goal is to work on fast singles with the Squat Clean Thruster.

Level2

20 Air Squats

Max Clean and Jerk / Thruster 95/65

Level 1

15 Air Squat

Max Hang Power Clean and Jerk / Thruster

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