Wod

200310

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

Power Snatch: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as possible.

[Fitness]

1) Halting Snatch Deadlift: 3 sets of 3

2) Pressing Snatch Balance: 3 sets of 2

3) Drop Snatch: 3 sets of 2

4) Snatch Balance: 3 sets of 2

1: Power Snatch

1: Halting Snatch Grip Deadlift

2: Pressing Snatch Balance

3: Drop Snatch

4: Snatch Balance

Conditioning

Metcon (Time)

[Performance]

5 rounds for time:

5 Deadlifts 225/155 *65% of 1RM DL

10 Bar Facing Burpees

[Fitness]

5 rounds for time:

10 Russian Kettlebell Swings

8 Burpees

*Time Cap: 10 minutes

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