Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
Level 3
Overhead Squat 1RM 0.75xBW
Snatch 1RM m: 1.15xBW / w: BW
Level 2
Overhead Squat 1RM 0.5xBW
Snatch 1RM m: 0.8xBW / w: 0.7xBW
Level 1
Overhead Squat 1RM 0.25xBW
Snatch 1RM m: 0.5xBW / w: 0.5xBW
1) Every 1:30 x 7 sets:
Level2&3
2 Hang Snatch High-Pulls + Hang Muscle Snatch + Hang Power Snatch + Overhead Squat
(For Level1, Overhead Squat if possible)
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.
2) Every 1:30 x 7 sets:
Level3
Snatch + 3 Overhead Squats
Level2
Power Snatch + Hang Power Snatch + Overhead Squat
Level1
Snatch High Pull + 2 Hang Power Snatch
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.
Snatch + 3 Overhead Squats
Level 3
Power Snatch + Hang Power Snatch + Overhead Squat
Level2
Snatch High Pull + 2 Hang Power Snatch
Level1
Conditioning
Metcon (Time)
3 rounds for time:
400m Run
and
Level 2&3
15 Overhead Squats 135/95
Level 1
15 Empty Bar Overhead Squats
or 30 Plate Overhead Reverse Lunges
Scale as needed. You should be able to perform squats mostly unbroken, if you can’t scale the loading.
Time Cap: 12 minutes
Target Time: 10 minutes