Wod

200302

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

Snatch: 3 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as possible. All reps are full Squat. Drop and reset between every rep.

[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

Conditioning

Metcon (2 Rounds for reps)

[Performance]

2 rounds of:

2:00 Burpee Box Jump Overs 24/20″

2:00 Row for Calories

2:00 Double-Unders

[Fitness]

2 rounds of:

2:00 Burpees

2:00 Row for Calories

2:00 Single-Unders

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