Wod

200407

Reebok CrossFit Roppongi – CrossFit

Strength

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

Conditioning

Metcon (Time)

[Performance]

For time:

50 Alternating Single Arm Dumbbell Squat Snatch 50/35

50 Toes-to-bars

50 Wall Balls 20/14

[Fitness]

For time:

50 Russian Kettlebell Swings *Keep flat back.

50 Abmat Sit-Ups (Intermediate -> Tuck-Ups or V-Ups)

50 Wall Balls

*Time Cap: 12 minutes

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