Wod

200721

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Snatch High-Pull + Hang Muscle Snatch + Overhead Squat: Every 1:00 x 5 sets

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

Rest 1 minute between part 1 and 2.

2) Snatch Pull + Hang Power Snatch + Overhead Squat: Every 1:00 x 5 sets

Continue to build loading from Complex 1.

Rest 1 minute between part 2 and 3.

3) Snatch Pull + Hang Snatch: Every 1:00 x 5 sets

Continue to build loading from Complex 2.

[Fitness]

1) Snatch High-Pull + Hang Muscle Snatch: Every 1:00 x 5 sets

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

Rest 1 minute between part 1 and 2.

2) Snatch Pull + Hang Power Snatch: Every 1:00 x 5 sets

Continue to build loading from Complex 1.

Rest 1 minute between part 2 and 3.

3) Hang Snatch: Every 1:00 x 5 sets

Continue to build loading from Complex 2.

1: Snatch Pull + Hang Snatch

1: Hang Snatch

Conditioning

Metcon (No Measure)

[Performance]

12 minute EMOM:

1 – 40 seconds Bike/Row

2 – 50ft Dual Kettlebell Overhead Lunges 20/12kg

3 – 5 Dual Kettlebell Overhead Squats 20/12kg

You choose reps and output you can maintain for all 4 sets.

[Fitness]

12 minute EMOM:

1 – 40 seconds Bike/Row

2 – Dual Kettlebell Overhead Carry 16/8kg

3 – 5 Single Arm Kettlebell Overhead Squat/Single Arm Kettlebell Overhead Lunges 16/8kg

You choose reps and output you can maintain for all 4 sets.

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