Wod

200921

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Level 3

Unbroken Toes-to-Bar m: 20 / w: 15

Level 2

Unbroken Toes-to-Bar m: 10 / w: 5

Level 1

Unbroken Knee Raises m: 20 / w: 10

Strength

All Levels

Every 1:30 x 7 sets: 2 x 2-Stop Snatch Deadlift + Muscle Snatch + Snatch balance

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Each round perform two cycles of the complex. For the 2-Stop Snatch Deadlift. Pull to just below the knee and stop pause, then pull the bar into the hip/jumping position and stop, then go back to the ground (don’t stand to full extension). Reset on the floor for the Muscle Snatch, no Touch-and-Go

2 x 2-Stop Snatch Deadlift + Muscle Snatch + Snatch balance

Conditioning

Metcon (3 Rounds for time)

Performance

Level 3

Every 6:00 x 3 sets:

15 Double Kettlebell Snatch 53/35

21 Toes-to-bar

27/18 Calorie Assault Bike

Keep track of time to complete each round. Be smart with your hands, don’t tear them…scale to either KB Shoulder-to-Overhead or Abmat Sit-ups if your hands are going.

Level 2

Every 6:00 x 3 sets:

15 Double Kettlebell Snatch

10 Toes-to-bar

27/18 Calorie Row

Fitness

Level 1

Every 6:00 x 3 sets:

15/12 Calorie Row or Bike

10/side Single Kettlebell Snatch

10 Tuck-Ups / V-Ups

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