Wod

201020

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

Strength

1) Every 1:30 x 7 sets: 2 High Hang Muscle Snatches + 2 Snatch Push Press + 2 Overhead Squats

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

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

Snatch Pull + Snatch + Hang Snatch

Level 3

Conditioning

Metcon (Time)

3 rounds for time:

21 Wall Balls 20/14

15 Deadlifts 155/105

3 Muscle-ups

Scale as needed.

*Time Cap: 12 minutes

Level 3 Target Time: 10 minutes
Level 3

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