Wod

200127

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (Weight)

[Performance]

Snatch Pull + Hang Snatch Pull + Hang Snatch: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as possible. Use straps if you need them/have them.

[Fitness]

Positioning

1) Slow Snatch Deadlift: 3 sets of 3

2) Snatch Pull with pause: 3 sets of 3

Pause 2-3 seconds at the top (triple extension).

3) Muscle Snatch with pause: 5 sets of 1

Pause 2-3 seconds at the top (triple extension, overhead position).

Conditioning

Metcon (Calories)

[Performance]

12 Minute EMOM:

1 – 100ft Dumbbell/Kettlebell Farmers Carry 70/50

2 – 10-20 Calories Row

3 – 10-20 Hand Release Push-Ups

Goal stimulus is all unbroken.

[Fitness]

12 Minute EMOM:

1 – 100ft Dumbbell/Kettlebell Farmers Carry

2 – 10-20 Calories Row

3 – 10-20 Scapula Push-Ups

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