Wod

200714

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

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