Wod

200707

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Snatch High-Pull + Muscle Snatch + Hang Muscle Snatch + Snatch Push Press: Every 1:30 x 5 sets

Warm-up as needed. Start around 50% of your 1RM Snatch. Build as heavy as form allows. Reset on the floor between reps 1+2, no T+G.

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

Continue to build loading from complex 1. Drop and reset after the Hang Power Snatch.

[Fitness]

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

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

1: Snatch Pull + Hang Power Snatch + Power Snatch

1: Snatch Pull + Hang Power Snatch

Conditioning

Metcon (Time)

[Performance]

2 rounds for time:

25 Toes-to-bar

50 Alternating Pistol Squats

1000m Assault Bike

[Fitness]

2 rounds for time:

25 Tuck Crunches

50 Assisted Alternating Pistol Squats

500m Row

*Time Cap: 12 minutes

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