Wod

200822

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]
Rest 1-2 minutes between parts.

1) Muscle Snatch: Every 1:00 x 4 sets

Start with empty bar. Do 1 rep every minute add loads.

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

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

3) Snatch: Every 1:00 x 4 sets

Continue to build loading from the Power Snatch.

4) 3 Snatch High-Pulls: Every 1:00 x 4 sets

Continue to build loading from the Snatch.

Rest 1-2 minutes between parts.

[Fitness]
1) Hang Muscle Snatch: Every 1:00 x 4 sets

Start with empty bar. Do 1 rep every minute add loads.

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

Build as heavy as form allows.

3) Hang Snatch High-Pull + Hang Power Snatch: Every 1:00 x 4 sets

Continue to build loading from the complex.

4) 3 Snatch High-Pulls: Every 1:00 x 4 sets

Continue to build loading from the complex.

Snatch

Conditioning

200819 (Time)

4 rounds for time of:

Row 500 meters

Rest 3 minute

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