Wod

200228

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

Snatch Pull + Snatch + Hang Snatch: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. No dropping the bar between reps, go T+G between the Pull and Snatch. Use straps if you need them/have them.

[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

Snatch Pull + Snatch + Hang Snatch

Conditioning

“181027” (AMRAP – Rounds and Reps)

[Performance]

Complete as many rounds as possible in 12 minutes of:

7 box jumps

14 kettlebell swings (American)

Men: 36-in. box, 32-kg kettlebell

Women: 30-in. box, 24-kg kettlebell

[Fitness]

12 Minute AMRAP:

7/side Reverse Lunges

14 Kettlebell Swings (Russian)

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