Wod

200625

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

[Performance]

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

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

2) Power Snatch + Snatch + Hang Snatch: Every 1:30 x 5 sets

Continue to build loading from Complex 1. No dropping the bar after the Snatch.

3) 2 Clean High-Pull + Muscle Clean + Push Press: Every 1:30 X 5 Sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as form allows. Reset on the floor between each rep.

4) Power Clean + Clean + Jerk: Every 1:30 X 5 Sets

Continue to build loading from the first complex. Drop and reset between the Cleans.

Metcon (No Measure)

[Fitness]

1) 2 Snatch High-Pull + Muscle Snatch: Every 1:30 x 5 sets

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

2) Snatch Pull + Power Snatch: Every 1:30 x 5 sets

Continue to build loading from Complex 1. No dropping the bar after the Snatch.

3) 2 Clean High-Pull + Muscle Clean + Push Press: Every 1:30 X 5 Sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as form allows. Reset on the floor between each rep.

4) Clean Pull + Power Clean + Push Press: Every 1:30 X 5 Sets

Continue to build loading from the first complex. Drop and reset between the Cleans.

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