Wod

200912

Reebok CrossFit Roppongi – CrossFit

DAILY MINDSET

“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine. Never complain. Never make excuses.

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

[All levels]
1) Every 3:00 x 5 sets:

3 Power Snatch

3 Hang Power Snatch

3 Hang Snatch

Build as heavy complex as deemed fit.

2) Every 1:30 x 3 sets:

5 Snatch High Pulls

@ 90-100% of 1RM Snatch

Reset on the floor each rep.

1: 3 Power Snatch 3 Hang Power Snatch 3 Hang Snatch

2: Snatch High-Pull

Conditioning

Shrink Wrap (Time)

Conditioning

Level 3

10-9-8-7-6-5-4-3-2-1:

Power Snatches (75/55)

Burpees

Level 2

10-9-8-7-6-5-4-3-2-1:

Power Snatches with empty bar

Burpees

Level 1

10-9-8-7-6-5-4-3-2-1:

High-Hang Power Snatches with empty bar or PVC pipe

Burpees

Leave a Reply