Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
[Performance]1) Power Snatch: Every 1:00 x 4 sets
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as form allows.
2) Snatch: Every 1:00 x 4 sets
Continue to build loading from the Power Snatch.
3) 3 Snatch Pull: Every 1:00 x 4 sets
Continue to build loading from the Snatch.
[Fitness]1) Muscle Snatch: Every 1:00 x 4 sets
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as form allows.
2) Power Snatch: Every 1:00 x 4 sets
Continue to build loading from the Muscle Snatch.
3) 3 Snatch Pull: Every 1:00 x 4 sets
Continue to build loading from the Power Snatch.
2: Snatch
2: Power Snatch
3: Snatch Pull
Conditioning
Metcon (Time)
[Performance]3 rounds for time:
10 Overhead Squats 95/65
10 Chest-to-bar Pull-ups
10 Box Jump Overs 24/20
*Time Cap: 10 minutes
[Fitness]
10 Minute EMOM:
Odd – 5 Ring Rows + 10-15 Air Squats
Even – 5 Push-Ups + 5-10 Box Jump Overs 24/20
*Scale as needed.