Japan FTW!

Visited Chikara CrossFit in Tokyo today and the coach there was the guy who ranked 1st in the CrossFit open games for Japan. It was fun!

Warm-up
1) Light jogging ( about 20min ) to the gym.

Weightlifting
1) EMOM for 7:00 – 3 T&G Power Snatches: begin at 60% of 1rm Power Snatch and add weight each minute to a near maximal triple, no misses

Worked up to 65kg.

2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 60% of 1rm Power Clean & Push Jerk and add weight each minute to a near maximal double, no misses

Worked up to 80kg.

Strength/Skill
1a) 4X5 + 1XME Front Squats – work to a near 5rm (no misses), then 1 ME UB set @ 90% of 5rm, rest 2:00

Went 60, 80, 85, 80 and 7×90

1b) 4X1:00 ME Tempo Strict HSPU (3 counts down, 3 counts up) – rest 2:00

Don’t remember the reps, but I think it was only the first round that I did more than 4.

Conditioning

15min AMRAP

10 DB snatches (5 each hand)
15 Wall-Balls
20 sit-ups
25 lunges
30 box-jump-overs
400m run

Finished 2 rounds.

Finisher
4xME pull-ups

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