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#CrossFit #Hackney #WOD 28/2/2014 #withmomentum

Posted 28th February 2014 by Josh Schouten

Warm-up

3 Rounds of:

10 Hollow Rocks
10 Press-ups
10 Strict Press with BB
10 Ring Rows

Shoulder mobility with lacrosse ball (spend 2mins on each shoulder)

Strength

All Athlete
20min to establish both:
– 2RM Push-Press
– 2RM Pull-up**

* Start light and slowly increase weight
** If you can not do pull-ups you need to do 1rep with a 30sec eccentric. If you can not do eccentric pull-up you can do ME ring rows

Capacity

EMOM for 12minutes
even min: 6 Push-Press @ 60% max weight in A.
odd min: 6 Seated box jumps (sit on a reebok step with feet in the air. Jump onto a box)

W.O.D

CrossFit Athlete
10min AMRAP

1 Clean and Jerk @ 70/40kg
10 TTB
15 Press-ups
20 OH Walking Lunges

CrossFit and CrossFit Endurance
10min AMRAP

1 Front Squat from Rack 60/30kg
10 TTB
15 Press-ups
20 OH Walking Lunges