Wod

200618

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

[Performance] testing but don’t hurt yourself.

1) Muscle Snatch + Overhead Squat: 3×2, 4×1, Every 1:00 X 7 Sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as form allows. Drop and reset on the doubles.

2) Power Snatch: Every 1:00 X 3 Sets

Continue to build loading from Part 1.

3) Snatch: Every 1:00 X 3 Sets

Continue to build loading from Part 2.

1) Muscle Clean + Push Press: Every 1:00 x 7 sets

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

2) Power Clean + Push Jerk: Every 1:30 x 3 sets

Continue to build loading from Part 1.

3) Clean and Jerk: Every 1:30 x 3 sets

Continue to build loading from Part 2.

[Fitness] focus on explosive power

1) Muscle Snatch: 3×2, 4×1, Every 1:00 X 7 Sets

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

2) Power Snatch: Every 1:00 X 6 Sets

Continue to build loading from Part 1.

1) Muscle Clean + Push Press: Every 1:00 x 7 sets

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

2) Power Clean + Push Press: Every 1:30 x 6 sets

Continue to build loading from Part 1.

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