Wod

200908

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 & 3

1) 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 1

1) 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

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