Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
[Performance]1) Snatch High-Pull + Hang Squat Snatch: Every 1:30 x 5 sets
Warm-up as needed. Start around 50% of your 1RM Snatch. Build as heavy as form allows.
2) Snatch Pull + High Hang Squat Snatch: Every 1:30 x 5 sets
Continue to build loading from complex 1.
[Fitness]1) Snatch High-Pull + Hang Muscle Snatch: Every 1:30 x 5 sets
2) Snatch Pull + High-Hang Power Snatch: Every 1:30 x 5 sets
2: Snatch Pull + High Hang Snatch
2: Snatch Pull + High-Hang Power Snatch
Conditioning
Metcon (Time)
[Performance]For time:
50 Calories Rowed
50 Box Jump Overs 24/20
50 Kettlebell Swings 70/53
50 Burpees
[Fitness]*Change order as needed.
For time:
30 Calories Rowed
30 Box Jump Overs 24/20
30 Kettlebell Swings 70/53
30 Burpees
*Time Cap: 15 minutes