Wod

200507

By 2020-05-07 5月 8th, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

[Performance] 36 minutes

1) Halting Snatch High-Pull + Muscle Snatch + 2 Snatch Push Press + Overhead Squat: Every 1:30 x 5 sets

Warm-up as needed. Start around 50% of your 1RM and build as heavy as possible. Halting Snatch High-Pull hold just below the knee for 3 seconds. Reset on the floor between Halting Snatch High-Pull and Muscle Snatch.

2) Snatch Pull + Snatch: Every 1:30 x 7 sets

This is about as simple of a complex as it gets. One or more pulls is performed, followed by the complete lift. For error correction, this can be a good way to work on balance, bar path, aggression and posture in the pull. Variations of this can include things like deadlift or pull variations (e.g. halting or segment) and more than one pulling variation in sequence.

3) Halting Clean High-pull + Muscle Clean + Front Squat + 2 Push Press: Every 1:30 x 5 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as possible. Reset on the floor between the first two reps. Hold for the Halt 3 seconds at the knee.

4) Clean Pull + Clean: Every 1:30 x 7 sets

[Fitness] 36 minutes

1) Halting Snatch High-Pull + Muscle Snatch + 2 Snatch Push Press + Overhead Squat: Every 1:30 x 5 sets

Warm-up as needed. Start with an empty barbell. Halting Snatch High-Pull hold just below the knee for 3 seconds. Reset on the floor between Halting Snatch High-Pull and Muscle Snatch.

2) Snatch Pull + Muscle Snatch + Snatch Balance: Every 1:30 x 7 sets

3) Halting Clean High-pull + Muscle Clean + Front Squat + 2 Push Press: Every 1:30 x 5 sets

Warm-up as needed. Start with an empty barbell. Reset on the floor between the first two reps. Hold for the Halt 3 seconds at the knee.

4) Clean Pull + High-Hang Clean + Push Press : Every 1:30 x 7 sets

Metcon (No Measure)

[At-Home]
[Shoulder Mobility]
1) Prone Lift-offs: 10 reps

2) Prone Snow Angels: 20 reps (slowly)

3) Down Dog: 5 reps

4) Supine Wall Angel Complex: 10 reps

[Snatch]
1) Segment Snatch Deadlift 3-position: 2 sets of 2

3-positions are 2cm off the floor, above the knee, and hip crease (chest stays over the bar).


2) Slow Snatch Deadlift: 2 sets of 2

10 seconds ascend, 10 seconds descend.

3) Halting Snatch High-Pull + Muscle Snatch + 2 Snatch Push Press + Overhead Squat: 7 sets

Warm-up as needed. Start with an empty barbell. Halting Snatch High-Pull hold just below the knee for 3 seconds. Reset on the floor between Halting Snatch High-Pull and Muscle Snatch.

4) Snatch Pull + Muscle Snatch + Snatch Balance: 7 sets

[Clean]
5) Segment Clean Deadlift 3-position: 2 sets of 2

3-positions are 2cm off the floor, above the knee, and upper-thigh (chest stays over the bar).

6) Slow Deadlift: 2 sets of 2

10 seconds ascend, 10 seconds descend.

7) Halting Clean High-pull + Muscle Clean + Front Squat + 2 Push Press: 7 sets

Warm-up as needed. Start with an empty barbell. Reset on the floor between the first two reps. Hold for the Halt 3 seconds at the knee.

8) Clean Pull + High-Hang Clean + Push Press : 7 sets

Snatch Pull + Snatch

Clean Pull + Clean

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