Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
Level 3
Overhead Squat 1RM 0.75xBW
Snatch 1RM m: 1.15xBW / w: BW
Unbroken Double-Unders 100 reps
25 Burpees in 1 minute
Level 2
Overhead Squat 1RM 0.5xBW
Snatch 1RM m: 0.8xBW / w: 0.7xBW
Unbroken Double-Unders 50 reps
20 Burpees in 1 minute
Level 1
Overhead Squat 1RM 0.25xBW
Snatch 1RM m: 0.5xBW / w: 0.5xBW
Unbroken Double-Unders 2 reps
15 Burpees in 1 minute
Strength
[Performance] Level 2 & 31) Muscle Snatch: Every 1:00 x 4 sets
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.
2) Power Snatch: Every 1:00 x 4 sets
Continue to build loading from Part 1.
3) Snatch: Every 1:00 x 4 sets
Continue to build loading from Part 1.
[Fitness] Level 11) Muscle Snatch: Every 1:00 x 4 sets
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.
2) High-Hang Power Snatch: Every 1:00 x 4 sets
Continue to build loading from Part 1.
3) Hang Power Snatch: Every 1:00 x 4 sets
Continue to build loading from Part 1.
3: Snatch
Conditioning
Metcon (Time)
[Performance]Level 3
2 sets of:
100 Double-unders
75 Air Squats
50 Kettlebell Swings 53/35
25 Burpees
Level 2
For time:
100 Double-unders
75 Air Squats
50 Kettlebell Swings
25 Burpees
[Fitness]
Level 1
3 sets of:
50 Double-unders
15 Air Squats
15 Kettlebell Swings
15 Burpees