Wod

200825

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Description:

Level 3

Overhead Squat 1RM 0.75xBW

Snatch 1RM m: 1.15xBW / w: BW

Level 2

Overhead Squat 1RM 0.5xBW

Snatch 1RM m: 0.8xBW / w: 0.7xBW

Level 1

Overhead Squat 1RM 0.25xBW

Snatch 1RM m: 0.5xBW / w: 0.5xBW

Strength

[Performance] Level 2 & 3

1) Every 1:30 x 5 sets: Muscle Snatch +Hang Muscle Snatch + 2 Overhead Squats

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

2) Every 1:30 x 5 sets: Snatch + 3 Overhead Squats

Continue to build loading from Complex 1.

[Fitness] Level 1

1) Every 1:30 x 5 sets: High-Hang Muscle Snatch +Hang Muscle Snatch

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

2) Every 1:30 x 5 sets: High-Hang Power Snatch + Hang Power Snatch

Continue to build loading from Complex 1.

2: Snatch + 3 Overhead Squats

Conditioning

Metcon (Weight)

[Performance] Level 2 & 3

18 minute EMOM:

Minutes 1-3 – 40 seconds Bike/Row/Run

Minutes 4-6 – 50ft/side Single Arm Farmers Carry

Minutes 7-9 – 5 Double Kettlebell Overhead Squats

Pick reps/weights/output you can maintain for both cycles.

[Fitness] Level 1

18 minute EMOM:

Minutes 1-3 – 40 seconds Bike/Row/Run

Minutes 4-6 – 25ft/side Single Arm Farmers Carry

Minutes 7-9 – 5/side Plate Overhead Reverse Lunges

Pick reps/weights/output you can maintain for both cycles.

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