Wod

200521

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

Description:

[Performance]
1) Muscle Snatch + Hang Muscle Snatch + Overhead Squat: Every 1:00 x 5 Sets

Warm-up as needed. Start around 50% of your 1RM.

2) Power Snatch + Hang Snatch: Every 1:30 x 7 Sets

Build as heavy as possible.

This is a very effective complex for getting lifters to stay connected to the bar and meeting it correcting in the turnover. The idea is simple: the athlete needs to try to receive the bar at approximately the same height in both lifts. This will help teach the lifter to not drop out from under the bar and allow it to crash. Of course, it’s also a good way to fatigue and increase the demand of both the final extension and turnover.

3) Muscle Clean + Hang Muscle Clean + Front Squat + Push Press: Every 1:30 x 5 Sets

Warm-up as needed. Start around 50% of your 1RM.

4) Power Clean + Hang Clean + Jerk (Split or Push): Every 1:30 x 5 Sets

[Fitness]
1) Muscle Snatch + Hang Muscle Snatch + Overhead Squat: Every 1:00 x 5 Sets

Warm-up as needed. Start around 50% of your 1RM.

2) Snatch High-Pull + Power Snatch: Every 1:30 x 7 Sets

Build as heavy as possible.

3) Muscle Clean + Hang Muscle Clean + Front Squat + Push Press: Every 1:30 x 5 Sets

Warm-up as needed. Start around 50% of your 1RM.

4) Clean High-Pull + Power Clean + Push Press: Every 1:30 x 5 Sets

Metcon (No Measure)

At-Home

[Thoracic Mobility]

1) Quadruped Push-Up Plus: 1 set of 10 reps

2) Quadruped Cat-Cow: 1 set of 8 reps

[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

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) Halting Snatch Deadlift: 2 sets of 2

Halt 3 seconds at hip crease. Chest stays over the bar.

3) Muscle Snatch + Hang Muscle Snatch + Overhead Squat: 7 sets

4) Snatch High-Pull + Power Snatch: 7 sets

5) Halting Clean Deadlift: 2 sets of 2

Halt 3 seconds at the upper thigh. Chest stays over the bar.

6) Muscle Clean + Hang Muscle Clean + Front Squat + Push Press: 7 sets

7) Clean High-Pull + Power Clean + Push Press: 7 sets

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