191108

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

Snatch Lift-Off + Power Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as possible. For the lift-off, pull to your mid-knee, hold for 2 seconds, then reset to the floor for the Power Snatch.

[Fitness]

Snatch Pull + High-Hang Power Snatch: Every 1:00 x 10 sets

1: Snatch Lift-Off + Power Snatch

1: Snatch Pull + High-Hang Power Snatch

Conditioning

Metcon (Time)

[Performance]

For time:

21-15-9 Overhead Squats 135/95

3-2-1 Legless Rope Climbs 15ft (or 15-12-9 Strict Pull-Ups)

[Fitness]

For time:

21-15-9/side Plate Overhead Lunges

21-15-9 Burpees

*Time Cap: 12 minutes

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