Reebok CrossFit Roppongi – CrossFit
Metcon (No Measure)
1) 3-Position Clean: 5 sets @ 65% Rest 1 minute between set.
2) Clean Pull: 5 sets of 5 @ 85%
3) Hang Snatch High-Pull: 4 sets of 4 @ 70%
4) Snatch Balance from the floor: 2 sets of 3 @ 60-75%
5) Ab Roll-out: 3 sets of 10
6) Sidebend: 3 sets of 12
1: 3-Position Clean
(High-Hang -> Hang -> Floor): 5 sets @ 65% Rest 1 minute between set.
Most commonly, the three positions are from the floor followed by two different hang heights, such as below the knee and above the knee.
The most common execution of the 3-position clean is to perform the first rep from the floor and the second 2 reps from 2 different hang positions, the second higher than the first.The order of the positions may be reversed in cases in which technique is more of a priority than power. That is, a less technically-proficient lifter may start at the higher hang position, then move down to the lower hang position, and then to the floor. In this way, the lifter starts in the most comfortable and proficient starting position, then adds more of the movement on each subsequent rep.[Purpose]
If performed from the top down, it can serve as more of a technique exercise that reinforces proper position in the pull at the hang position chosen.
2: Clean Pull (85%)
The clean pull is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. Lifters will be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean. The clean pull can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the clean.
3: Hang Snatch High-Pull (70%)
The hang snatch high-pull can be used to focus on the final extension of the pull, to reduce the loading on the legs and back for recovery purposes, or for practice of positioning and balance.
4: Snatch Balance (2 sets of 3 @ 60-75%)
The snatch balance develops strength in the receiving position for the snatch like the overhead squat, but also adds the elements of speed, timing and precision. It will help train proper footwork for the snatch (transitioning from the pulling to receiving stance and reconnecting the feet flat on the floor), and help with confidence getting under heavy snatch weights.