#CrossFit #Hackney #WOD 02/07/2013 #withmomentum
Strength & Skill
A-1 Snatch Grip Deadlift 5 x
CFA: 4-6reps 40×0 rst :90
BC: 6-8reps 40×0 rst :90
A-2 Pistol Squats / (regressions) 4 x 8-10reps each leg 2010 rst :60
B-1 GHR or Nordic raise (on floor partner holds feet) 3 x 6-8reps 3010 rst :45
B-2 Band pull throughs
CFA: 3 x 10-12reps rst :45
BC: 10-15reps 31×0 rst :45
W.O.D
5 Rounds for time of:
3 Power Snatch @ 35/15kg
6 Thruster @ 35/15kg
9 Pull-up
