Wod

200528

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

[Performance]

1) Every 1:30 X 7 Sets: Snatch High-Pull + Hang Snatch High-Pull + Hang Muscle Snatch + Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as form allows.

2) Every 1:30 X 7 Sets: Halting Snatch + Hang Snatch

Continue to build loading from the first complex. Halt just below the knee for 3 seconds. Both reps full Squat.

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

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as form allows.

4) Halting Clean + Hang Clean + Jerk: Every 1:30 x 7 sets

Continue to build loading from Complex 1. Halt should be a 3 second hold below the knee.

Metcon (No Measure)

[Fitness]

1) Every 1:30 X 7 Sets: Snatch High-Pull + Hang Snatch High-Pull + Hang Muscle Snatch

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as form allows.

2) Every 1:30 X 7 Sets: Halting Snatch Pull + Hang Power Snatch

Continue to build loading from the first complex. Halt just below the knee for 3 seconds.

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

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as form allows.

4) Halting Clean Pull + Hang Power Clean + Push Press: Every 1:30 x 7 sets

Continue to build loading from Complex 1. Halt should be a 3 second hold below the knee.

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) Dip Muscle Snatch (High Hang Muscle Snatch): 3 sets of 5

2) Press in Snatch (Sots Press): 3 sets of 5

3) Every 1:00 X 7 Sets: Snatch High-Pull + Hang Snatch High-Pull + Hang Muscle Snatch

4) Every 1:00 X 7 Sets: Halting Snatch Pull + Hang Power Snatch

5) Tall Muscle Clean: 3 sets of 5

6) High Hang Muscle Clean: 3 sets of 5

7) Press in Clean: 3 sets of 5

8) Clean High-Pull + Hang Clean High-Pull + Hang Muscle Clean + Push Press: Every 1:00 x 7 sets

4) Halting Clean Pull + Hang Power Clean + Push Press: Every 1:00 x 7 sets

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