Reebok CrossFit Roppongi – CrossFit
Metcon (No Measure)
Overhead Squat 1RM 0.75xBW
Snatch 1RM m: 1.15xBW / w: BW
Overhead Squat 1RM 0.5xBW
Snatch 1RM m: 0.8xBW / w: 0.7xBW
Overhead Squat 1RM 0.25xBW
Snatch 1RM m: 0.5xBW / w: 0.5xBW
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
3 rounds for time:
21 Wall Balls 20/14
15 Deadlifts 155/105
Scale as needed.
*Time Cap: 12 minutes
Level 3 Target Time: 10 minutes