Wod

200818

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Every 1:30 x 4 sets: Snatch High-Pull + Hang Muscle Snatch + Snatch Push Press + Pause Overhead Squat

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

2) Every 1:30 x 4 sets: Snatch + Hang Snatch + 2 Overhead Squats

Continue to build loading from the first Complex. Build as heavy as form allows.

[Fitness]

1) Every 1:30 x 4 sets: Snatch High-Pull + 2 Hang Muscle Snatches

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

2) Every 1:30 x 4 sets: 2 Hang Power Snatches

Continue to build loading from the first Complex. Build as heavy as form allows.

1: Snatch High-Pull + Hang Muscle Snatch + Snatch Push Press + Pause Overhead Squat

2: Snatch + Hang Snatch + 2 Overhead Squats

1: Snatch High-Pull + 2 Hang Muscle Snatches

2: 2 Hang Power Snatches

Conditioning

Metcon (2 Rounds for reps)

[Performance]

Every 8:00 x 2 sets:

30 American Kettlebell Swings 70/53

20 Strict Pull-Ups

15 Calories Assault Bike

Keep track of time to complete each round.

[Fitness]

Every 8:00 x 2 sets:

30 Russian Kettlebell Swings

10/side Single Arm Kettlebell Row

10 Calories Assault Bike / Row

Keep track of time to complete each round.

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