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Reebok CrossFit Roppongi – CrossFit

Strength

Performance and Fitness

A: Snatch Pull + Hang Snatch Pull + High Hang Power Snatch (1 + 1 + 1)

In 15 minutes, build up to a moderate weight in anywhere from 7 – 10 sets
All three movements must be done without dropping the bar

This is not a drill to go heavy on

Focus on an aggressive drive through the legs and hips during the pulls

Conditioning

Performance and Fitness

B: Metcon (Time)

“Rush Hour”

On the 4:00 x 5 Rounds (20 Minutes):

14/10 Calorie Bike or Row or 200m Run

10 Lateral Barbell Burpees

5 Power Snatches (135/95)
GENERAL

Ideally rounds are taking 2:30 or less, giving athletes 90 seconds to recover before the next one begins

LATERAL BAR BURPEES

No need to stand to full extension

Two foot jump over the bar

POWER SNATCH

Choose your “Isabel” weight today

Something you could string small sets together with, but will likely complete as singles within the workout

LOGISTICS

Score is the slowest of the 5 rounds

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