Wod

201013

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

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