Wod

201004

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Level 3

Snatch 1RM m: 1.15xBW / w: BW

Level 2

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

Level 1

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

Strength

Level 2&3

1) Every 1:30 X 7 Sets: Hi-Hang Muscle Snatch + Hang Muscle Snatch + Muscle Snatch + Snatch Push Press + Pause Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor for the 3rd rep, no Touch-and-Go. Pause for a few seconds in the bottom on the Overhead Squat.

2) Every 1:30 x 7 sets: Snatch Pull + Power Snatch + Hang Power Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Snatch Pull, no Touch-and-Go.

Level 1

1) Every 1:30 X 7 Sets: Hi-Hang Muscle Snatch + Hang Muscle Snatch + Muscle Snatch

Warm-up as needed. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets: Snatch Pull + Hang Power Snatch

Warm-up as needed. Build as heavy as deemed fit.

Snatch Pull + Power Snatch + Hang Power Snatch

Snatch Pull + Hang Power Snatch

Conditioning

Metcon (Time)

All Levels

For time:

800m Run

20 V-Ups

30 Tuck-Ups

40 Med-Ball Weighted Abmat Sit-Ups 20/14

50 Abmat Sit-Ups

*Time Cap: 12 minutes

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