#CrossFit #Hackney #WOD 16/07/2013 #withmomentum
Warm-up
A. With just the barbell perform:
10 x 1 rep high hang clean
10 x 1 rep squat clean
Capacity:
Find a challenging weight for the following complex of:
B-1 Deadlift 5 x 5 20×0 rest:10sec
B-2 High Pull 5 x 5 20×0 rest:10sec
B-3 Pwr Clean 5 x 5 20×0 rest:10sec
B-4 Front Squat 5 x 5 20×0 rest:60sec
W.O.D.
For time:
5 Clean and Press 50/30kg
50 DU
4 Clean and Press 50/30kg
40 DU
3 Clean and Press 50/30kg
30 DU
2 Clean and Press 50/30kg
20 DU
1 Clean and Press 50/30kg
10 DU
