Japan's first purpose built CrossFit Box...located in Okinawa

A WOD

12 minutes to establish a

1RM Hang Snatch (squat is preferred).

-then-

5 rounds for time of:

3 Hang Power Snatches @ 80% (of above)
6 Box Jumps 30/24″
Run 200m
3 Hang Squat Snatches @ 80%
6 Box Jumps 30/24″

B WOD

12 minutes to establish a

1RM for Hang Power Snatch

5 rounds for time of:

3 Hang Power Snatches @ 70% of above
6 Box Jumps 30/24"
Run 200
3 Hang Power Snatches @ 70%
6 Box Jumps 30/24"

Rest day or Weightlifting
A WOD
5x3 Clean High Pull Heaviest Possible
60 secs rest between sets
-Then-
In 15 Minutes establish a 1 RM for
Clean and Jerk


B WOD
5x3 Clean High Pull Heaviest Possible
60 secs rest between sets
-Then-
In 15 Minutes establish a 1RM for
Power Clean and Jerk

Clean High Pull Demo

A WOD
5 Minute Warm Up

3x ME Bench Press @80%

-Then-

3 Rounds for time of:

5 Snatch Balance @ 135/95lbs
20 Wall Ball Shots 20/14 to a 10/9' target
30 Double Unders
20 Toes to Bar
30 Double Unders

B WOD

3xME Bench Press @ 3/4 Body Weight

-Then-

3 Rounds for Time of:

5 power snatches 115/75lbs
20 wall balls 20/14 to 10/9 ft target
30 Double Unders
15 Toes to Bar

A WOD

5 minute warm up

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set @ 70% of your

1RM

-then-

 

1a) 4X3 Strict Pullups + ME Kipping Pullups - rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then,

without dropping off the bar, a max effort set of Kipping pullups.

1b) 4X400m Sprint - rest 60 sec.

Notes: These should be all out efforts. Pacing is not
acceptable and degradation of pace is acceptable.

*ME= Max effort



B WOD

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set @ 70% of your

1RM

-then-

4X400m Sprint - rest 60 sec.

Notes: These should be all out efforts. Pacing is not
acceptable and degradation of pace is acceptable.