200811

By Wod No Comments

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Power Snatch: Every 1:00 x 4 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as form allows.

2) Snatch: Every 1:00 x 4 sets

Continue to build loading from the Power Snatch.

3) 3 Snatch Pull: Every 1:00 x 4 sets

Continue to build loading from the Snatch.

[Fitness]

1) Muscle Snatch: Every 1:00 x 4 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as form allows.

2) Power Snatch: Every 1:00 x 4 sets

Continue to build loading from the Muscle Snatch.

3) 3 Snatch Pull: Every 1:00 x 4 sets

Continue to build loading from the Power Snatch.

2: Snatch

2: Power Snatch

3: Snatch Pull

Conditioning

Metcon (Time)

[Performance]

3 rounds for time:

10 Overhead Squats 95/65

10 Chest-to-bar Pull-ups

10 Box Jump Overs 24/20

*Time Cap: 10 minutes

[Fitness]

10 Minute EMOM:

Odd – 5 Ring Rows + 10-15 Air Squats

Even – 5 Push-Ups + 5-10 Box Jump Overs 24/20

*Scale as needed.