Wod

200630

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]
Every 1:30 x 5 sets of the following Snatch complex:

1 Hang Snatch Pull

1 Hang Power Snatch + 1 Overhead Squat

2 Hang Squat Snatches

[Fitness]
Every 1:30 x 5 sets of the following Snatch complex:

1 Hang Snatch Pull

1 Hang Snatch High-Pull

1 Hang Power Snatch

Conditioning

Metcon (Time)

[Performance]
3 rounds for time:

18 Alternating Dumbbell Hang Power Snatch 50/35

15 Toes-to-Bars

12 Alternating Single Arm Dumbbell Push Press 50/35

9 Strict Pull-ups

Scale as needed. Stimulus for this workout is 6-9 minutes, you should be looking for weights/movements that allow you average paces of 2-3 minutes per round. Scaling should allow all movements to be unbroken for the first round, and then likely seeing break down in the gymnastics, while working to maintain unbroken sets on the Dumbbell.

[Fitness]
3 rounds for time:

18 Alternating Dumbbell Hang Power Snatch 25/15

15 Knees Raises

12 Alternating Single Arm Dumbbell Push Press 25/15

9 Negative Pull-ups

Scale as needed. Stimulus for this workout is 6-9 minutes, you should be looking for weights/movements that allow you average paces of 2-3 minutes per round. Scaling should allow all movements to be unbroken for the first round, and then likely seeing break down in the gymnastics, while working to maintain unbroken sets on the Dumbbell. For Negative Pull-Ups count 3 seconds when descending.

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