Wod

210407

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Snatch Warm-up – 2 sets of:

5 Muscle Snatch

5 Snatch Balance

5 Sotts Press

Use a warm-up load. Not for time, for quality.

2) Heavy Complex for Day + 3 Back Off Sets @ 80-90%:

Snatch Pull +

Low Hang Power Snatch +

Low Hang Snatch

Rest as needed. Don’t spend more than 20 minutes on this. Goal should be to keep to 5 sets to establish your Max, and then hit the 3 back-off sets accordingly.

Snatch Pull + Low Hang Power Snatch + Low Hang Snatch

Conditioning

Metcon (Calories)

20 minute EMOM:

1 – 10-20 Calories Row

2 – 25ft/side Dumbbell SuitCase Carry 70/50

3 – 10-20 Calories Assault Bike

4 – 8-10 Double KB Snatch 16/12kg

*Double KB Snatch video: https://youtu.be/1lusE5oVlyI

Scaling:

Go hard on those cardio machine. Catch your breath during the other movements. For dumbbell suitcase carry, focus on positioning over load.

Intermediate Option:

20 minute EMOM:

1 – 10-20 Calories Row

2 – 25ft/side Dumbbell Suitcase Carry 50/35

3 – 10-20 Calories Assault Bike

4 – 8-10 Single KB Snatch 16/12kg

Beginner Option:

20 minute EMOM:

1 – 8-12 Calories Row

2 – 25ft/side Dumbbell Suitcase Carry 50/35

3 – 8-12 Calories Assault Bike

4 – 8-10 Single KB Snatch 12/8kg

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