Reebok CrossFit Roppongi – CrossFit
Metcon (No Measure)[Performance]
Snatch Pull + Snatch + Low Hang Snatch: 7 sets
Warm-up as needed. Rest 2-3 minutes between sets. Reset between the Snatch Pull and Snatch. Low Hang starts from just below the knee. Start around 60-70% of your 1RM. Build as heavy as possible. Use straps if you need them/have them.[Fitness]
1) Snatch Lift-Off: 3 sets of 3
2) Snatch Segment Deadlift: 3 sets of 2
Pause positions are 2cm off the floor, in front of the knee, and hip crease (chest stays over the bar).
3) Hang Snatch Pull: 3 sets of 3
4) Hang Muscle Snatch: 3 sets of 3
Snatch Pull + Snatch + Low Hang Snatch
50 Alternating Single Arm Dumbbell Squat Snatch 50/35
50 Wall Balls 20/14[Fitness]
50 Russian Kettlebell Swings *Keep flat back.
50 Abmat Sit-Ups (Intermediate -> Tuck-Ups or V-Ups)
50 Wall Balls
*Time Cap: 12 minutes