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