200922

By Wod No Comments

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Level 3

500m Row m: 1:32 / w: 1:50

Level 2

500m Row m: 1:45 / w: 2:00

Level 1

500m Row m: 1:55 / w: 2:20

Strength

All Levels

Every 1:30 x 7 sets: 2-Stop Clean Deadlift + Muscle Clean + Thruster + Push Press

Start around 50% of your 1RM. Build as heavy as deemed fit. 2-Stop Deadlift pull just below the knee and then to the upper thigh, don’t stand to extension. Reset on the floor between the Deadlift and Muscle Clean.

2-Stop Clean Deadlift + Muscle Clean + Thruster + Push Press

Conditioning

Metcon (4 Rounds for time)

Level 3&2

On the 4:00 x 4 Rounds:

20/15 Calorie Row

20/15 Calorie Bike

Level 1

On the 4:00 x 4 Rounds:

15/12 Calorie Row

15/12 Calorie Bike or 200m Run