Wod

200318

Announcements

いつもご利用ありがとうございます。

この度、新型コロナウィルス感染拡大防止の一環として、一旦、無料レンタルタオルの貸し出しを3/14(土)から期間未定で停止致します。

つきましては、ご迷惑をおかけしますが、ご自身で汗を拭くタオルをご準備頂きますよう宜しくお願い申し上げます。

To avoid the infection of Coronavirus, we temporarily stop free towel service from March 14th. Please bring your own towel. Thank you for understanding.

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. 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

Snatch Pull + Snatch + Hang Snatch

Conditioning

Metcon (7 Rounds for calories)

[Performance]

14 minute EMOM:

Movement 1 – 10-20 Calories Row

Movement 2 – 5 Toes-to-bar + 10 Push-ups + 15 Air Squats

Scale reps/loading as needed to get maintainable output for all 7 rounds.

[Fitness]

14 minute EMOM:

Movement 1 – 10-20 Calories Row/Bike

Movement 2 – 10-15 Abmat Sit-Ups

Scale reps/loading as needed to get maintainable output for all 7 rounds.

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