Wod

200901

Reebok CrossFit Roppongi – CrossFit

【Our monthly technique】
Handstand Push-Up, Handstand Walk

We will put HSPU or HSW into our programming every week.

【Our monthly programming】
Monday – Squat
Tuesday – Snatch
Wednesday – Press, Push
Thursday – Deadlift
Friday – C&J
Saturday – Weightlifting, Gymnastics, Cardio, accessory etc.
Sunday – Weightlifting, Gymnastics, Cardio, accessory etc.

Strength

Metcon (No Measure)

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 7 sets: Snatch High-Pull + Muscle Snatch + Snatch Balance + Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the first two reps.

2) Every 1:30 x 7 sets: Snatch Pull + Hang Snatch + Below the Knee Hang Snatch + Overhead Squat

Continue to build loading from Complex 1.

[Fitness] Level 1

1) Every 1:30 x 7 sets: Snatch High-Pull + Hang Muscle Snatch + Snatch Balance

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

2) Every 1:30 x 7 sets: Snatch Pull + Hang Power Snatch

Continue to build loading from Complex 1.

2: Snatch Pull + Hang Snatch + Below the Knee Hang Snatch + Overhead Squat

2: Snatch Pull + Hang Power Snatch

Conditioning

Metcon (Weight)

[Performance] Level 2 & 3 [Fitness] Level 1

1) 16 minute EMOM:

1 – 40 seconds Bike/Row/Run

2 – 5/side Dumbbell or Kettlebell Piston Press

3 – 40 seconds Bike/Row/Run

4 – 50/side Heavy Single Arm Dumbbell Overhead Carry

Pick output you can maintain for mono-structural work, build loading as deemed fit for stations 2 + 4.

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