#CrossFit #Hackney #WOD 06/08/2013 #withmomentum
Warm-up
Squats and drills
A-1 Overhead Squats (w/ stick or empty bar) 3 x 10reps
A-2 Snatch Balance (w/ stick or empty bar) 3 x 5 reps
Strength
B. Snatch
- CFA: 7 x 3reps XXXX rst:90
- BC: 5 x 5 3reps XXXX rst:90
C. Snatch Pulls 5 x 3 XXXX rst :90
W.O.D
21-15-9
Overhead Squat 40/20kg
Pull-ups
*bar must be taken from floor