Wod

200804

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Snatch Pull + Snatch High-Pull + Muscle Snatch: Every 1:00 x 4 sets

Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between each rep. Build as heavy as form allows.

2) Snatch Pull + Power Snatch: Every 1:00 x 4 sets

Continue to build loading from the Muscle Snatch. Again, reset on the floor between the reps.

3) Snatch: Every 1:00 x 4 sets

Continue to build loading from the Power Snatch.

[Fitness]

1) Snatch Pull + Snatch High-Pull + Muscle Snatch: Every 1:00 x 4 sets

Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between each rep. Build as heavy as form allows.

2) Snatch Pull + Power Snatch: Every 1:00 x 4 sets

Continue to build loading from the Muscle Snatch. Again, reset on the floor between the reps.

3) Power Snatch: Every 1:00 x 4 sets

Continue to build loading from part 2.

3: Snatch

3: Power Snatch

Conditioning

Metcon (No Measure)

[Performance]

12 minute EMOM:

1 – 40 seconds Bike/Row

2 – 5 Kettlebell Deadlifts + 50ft Farmers Carry

3 – 40 seconds Bike/Row

4 – 5 Double Kettlebell Clean + Push Press

Pick reps, output, etc. you can maintain for all 3 cycles.

[Fitness]

12 minute EMOM:

1 – 40 seconds Bike/Row

2 – 5 Kettlebell Deadlifts + 50ft Farmers Carry

3 – 40 seconds Ski/Bike/Row/Run

4 – 10-15 American Kettlebell Swings

Pick reps, output, etc. you can maintain for all 3 cycles.

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