Wod

200212

Announcements

「臨時休業のお知らせ」

2月23日(日曜日)はビルメンテナンスの為、
Boxを臨時休業とさせて頂きます。

We will be closed on the 23rd of February
due to the facility maintenance.

ーーーーーーーーーーーーーーーーー
「2月、祝日営業のご案内」

11日(火曜日)、24日(月曜日)は祝日営業となります。

11時 CrossFit Class
12時 CrossFit Class
13時 Open Gym

以上、よろしくお願い申し上げます。

February 11th(Tue) and 24th(Mon) are national holidays.
The class schedule is following.

11:00 CrossFit Class
12:00 CrossFit Class
13:00 Open Gym

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Muscle Snatch: Heavy Single

This should be quick, use it as Warm-up for your Snatches. No more than 10 minutes on this.

2) Snatch + Hang Snatch: Every 1:30 x 7 sets

Build as heavy as possible. Both reps full Squat.

[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) Snatch Balance: 5 sets of 1

1: Muscle Snatch

2: Snatch + Hang Snatch

Conditioning

200202 (AMRAP – Rounds and Reps)

[Performance]

Complete as many rounds as possible in 12 minutes of:

5 power snatches

7 toes-to-bars

9 box jumps

♀ 75 lb., 20-in. box

♂ 115 lb., 24-in. box

The goal: to get 3 rounds

[Fitness]

3 sets of:

12/8 Calories Assault Bike

10 Box Step-Overs 24/20″

Buy-Out: 100 Abmat Sit-Ups

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