Wod

200915

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Level 3

Overhead Squat 1RM 0.75xBW

Snatch 1RM m: 1.15xBW / w: BW

Helen m: 7:45 / w: 8:15

Level 2

Overhead Squat 1RM 0.5xBW

Snatch 1RM m: 0.8xBW / w: 0.7xBW

Helen m: 9:30 / w: 10:30

Level 1

Overhead Squat 1RM 0.25xBW

Snatch 1RM m: 0.5xBW / w: 0.5xBW

Helen m: 11:00 / w: 13:00 (Scale Pull-Ups, 16/8kg KB)

Strength

[Performance] Level 2 & 3

1) Every 1:30 x 4 sets: 2 Snatch High-Pulls + Below the Knee Hang Muscle Snatch + Overhead Squat

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

2) Every 1:30 x 4 sets: Snatch + Hang Snatch + Overhead Squat

Warm-up as needed. Start around 60-70% of your 1RM. Continue to build as heavy as deemed fit. No dropping the bar between reps.

[Fitness] Level 1

1) Every 1:30 x 4 sets: 2 Snatch High-Pulls + Below the Knee Hang Muscle Snatch

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

2) Every 1:30 x 4 sets: Snatch Pull + Hang Power Snatch

Warm-up as needed.Continue to build as heavy as deemed fit. No dropping the bar between reps.

1: 2 Snatch High-Pulls + Below the Knee Hang Muscle Snatch + Overhead Squat

2: Snatch + Hang Snatch + Overhead Squat

2: Snatch Pull + Hang Power Snatch

Conditioning

Metcon (Time)

[Performance]

Level 3

“2010 CF Games Pyramid Double Helen”:

1200m Run

63 Kettlebell Swings 53/35

36 Pull-ups

800m Run

42 Kettlebell Swings 53/35

24 Pull-ups

400m Run

21 Kettlebell Swings 53/35

12 Pull-ups

Level 2

For time:

1200m Run

63 Kettlebell Swings

12 Pull-ups

800m Run

42 Kettlebell Swings

12 Pull-ups

400m Run

21 Kettlebell Swings

12 Pull-ups

[Fitness]

Level 1

“Helen”

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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