Wod

210426

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Sotts Press: 3 sets of 10

Snatch Grip width, behind the neck press. Keep it light. Take 3-5 minutes on this.

2) Snatch Complex (Hang Power Snatch + Hang Squat Snatch): Every 90 seconds for 7 sets

*Warm-up as needed. Start around 60% of your 1RM Clean. Build as heavy as deemed fit.

Hang Power Snatch + Hang Squat Snatch

Conditioning

Metcon (3 Rounds for time)

3 rounds each for time:

500m Row

20 Alternating Dumbbell Snatches 50/35

Rest 90 seconds between sets.

Scaling:

The row portion should be completed in less than 2 minutes 20 seconds, to allow at least 40 seconds to perform dumbbell snatches. Choose dumbbells that allows you to hang on for a unbroken reps. Intermediate athletes can complete this as prescribed.

Beginner Option:

3 rounds each for time:

400m Row

20 Alternating Dumbbell Snatches 35/25

Rest 90 seconds between sets.

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