Wod

200728

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) 3-Position Muscle Snatch: Every 1:00 x 4 sets

Warm-up as needed. Start around 50%, build as form allows. This should be done as Hi-Hang, Above the Knee, Floor.

2) 2-Position Power Snatch: Every 1:00 x 4 sets

Continue to build loading from the Muscle Snatch. This should be done as Hang, and Floor.

3) Snatch: Every 1:00 x 4 sets

Continue to build loading from the Power Snatch.

[Fitness]

1) 3-Position Muscle Snatch: Every 1:00 x 6 sets

Warm-up as needed. Start around 50%, build as form allows. This should be done as Hi-Hang, Above the Knee, Floor.

2) 2-Position Power Snatch: Every 1:00 x 6 sets

Continue to build loading from the Muscle Snatch. This should be done as Hang, and Floor.

1: Snatch

Conditioning

Metcon (No Measure)

[Performance]

9 minute EMOM:

Minutes 1-3 – 40 seconds Bike/Row/Run

Minutes 4-6 – 1 round of Strict “Cindy”

Minutes 7-9 – 5-10 Triple-unders

Pick efforts/output you can maintain cycle through. Practice triple-unders.

[Fitness]

9 minute EMOM:

Minutes 1-3 – 40 seconds Bike/Row/Run

Minutes 4-6 – 1 round of scaled down version of “Cindy”

Minutes 7-9 – 5-10 Double-unders/Triple-unders

Pick efforts/output you can maintain cycle through. Scale down Cindy as needed. Substitute for 5 pull-ups are 3 negative pull-ups, and push-ups are snaking push-ups. Practice double-unders or triple-unders.

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