Reebok CrossFit Roppongi – CrossFit
“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.
Metcon (No Measure)
Overhead Squat 1RM 0.75xBW
Snatch 1RM m: 1.15xBW / w: BW
Overhead Squat 1RM 0.5xBW
Snatch 1RM m: 0.8xBW / w: 0.7xBW
Overhead Squat 1RM 0.25xBW
Snatch 1RM m: 0.5xBW / w: 0.5xBW
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
Shrink Wrap (Time)
Power Snatches (75/55)
Power Snatches with empty bar
High-Hang Power Snatches with empty bar or PVC pipe