200918

By Wod No Comments

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Level 3

1RM C&J m: 1.4xBW w: 1.15xBW

1RM Shoulder to Overhead m: 1.4xBW w: 1.15xBW

Unbroken Toes-to-Bar m: 20 / w: 15

Level 2

1RM C&J m: 1.1xBW w: 0.9xBW

1RM Shoulder to Overhead m: 1.1xBW w: 0.9xBW

Unbroken Toes-to-Bar m: 10 / w: 5

Level 1

1RM C&J 0.5xBW

1RM Shoulder to Overhead m: 0.75xBW w: 0.6xBW

Unbroken Knee Raises m: 20 / w: 10

Strength

[Performance] Level 3&2

1) Every 1:30 x 4 sets: 2 Clean High-Pulls + Below the Knee Hang Muscle Clean + Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

2) Every 1:30 x 4 sets: Clean + Hang Clean + Jerk

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

[Fitness] Level 1

1) Every 1:30 x 4 sets: 2 Clean High-Pulls + Below the Knee Hang Muscle Clean + Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls.

2) Every 1:30 x 4 sets: Clean Pull + Hang Power Clean + Push Jerk (or Push Press)

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

1: 2 Clean High-Pulls + Below the Knee Hang Muscle Clean + Push Press

2: Clean + Hang Clean + Jerk

Conditioning

Metcon (Time)

[Performance]

Level 3

For time:

18 Thrusters 135/95

25 Toes-to-bar

15 Clean and Jerk 135/95

25 Toes-to-bar

12 Power Snatch 135/95

25 Toes-to-bar

9 Squat Cleans 135/95

Level 2

For time:

18 Thrusters

15 Toes-to-bar

15 Clean and Jerk

15 Toes-to-bar

12 Power Snatch

15 Toes-to-bar

9 Squat Cleans

*Use one barbell. The weight is around 40-50% of 1RM Thruster or 40-50% of 1RM Snatch.

[Fitness] Level 1

For time:

18 DB Thrusters

25 V-Ups or Tuck-Ups

15 DB Clean and Jerk

25 V-Ups or Tuck-Ups

12 DB Power Snatch

25 V-Ups or Tuck-Ups

9 DB Squat Cleans

*Time Cap: 15 minutes