Wod

200220

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.

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「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) Hang Muscle Snatch: Quickly Build to a Heavy Single

Spent no more than 10 minutes on this.

2) Halting Snatch + 2 Overhead Squats: Every 1:30 x 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM and build as heavy as possible. Pull to just below the knee and stop for 3 seconds, then finish your lift.

[Fitness]

Positioning

1) Slow Snatch Deadlift: 3 sets of 3

10 seconds ascent, 10 seconds descent.

2) Snatch Pull with pause: 3 sets of 3

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

3) Drop Snatch: 3 sets of 2

4) Snatch Balance: 3 sets of 2

1: Hang Muscle Snatch

2: Halting Snatch + 2 Overhead Squats

1: Drop Snatch

2: Snatch Balance

Conditioning

Metcon (AMRAP – Rounds and Reps)

[Performance]

15 minute AMRAP:

15 Wall Balls 20/14

12 Alternating Single Arm Kettlebell Snatch 16/12kg

*Each rep starts from the floor. No bouncing allowed.

9 Toes-to-bar

[Fitness]

15 Minute EMOM:

1 – 10-15 Wall Balls

2 – 15-20 Russian Kettlebell Swings

3 – 10-15 Abmat Sit-Ups

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