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.