Wod

200611

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

[Performance]

1) Muscle Snatch + Hang Muscle Snatch + 2 Snatch Push Press + Overhead Squat: Every 1:00 x 7 sets

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

Rest 3 minutes

2) 2 Snatches + Hang Snatch: Every 1:30 x 7 sets

Continue to build loading from complex 1. Drop and reset between the two Snatches. All reps full Squat.

3) Muscle Clean + Hang 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 form allows.

Rest 3 minutes

4) 2 Cleans + Jerk: Every 1:30 x 5 sets

Continue to build loading from complex 1. Drop and reset between Cleans. All Cleans full Squat.

Metcon (No Measure)

[Fitness]

1) Muscle Snatch + Hang Muscle Snatch + 2 Snatch Push Press: Every 1:00 x 7 sets

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

Rest 3 minutes

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

Continue to build loading from complex 1.

3) Muscle Clean + Hang Muscle Clean + 2 Push Press: Every 1:30 x 5 sets

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

Rest 3 minutes

4) Power Clean + Hang Power Clean + Push Press: Every 1:30 x 5 sets

Continue to build loading from complex 1.

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