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#CrossFit #Hackney #WOD 12/08/2013 #withmomentum

Posted 12th August 2013 by Josh Schouten

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

Capacity:

(set the clock to 12minutes)

Complete 6 “Tabata” rounds on each station (3min, or 6 rounds of :20work :10 rest)

Count total reps performed:

station 1: Push-Press 35/25kg*
station 2: KB DLHP 24/16kg
station 3: Wall Balls 7/5kg 10/6′
station 4: V-Ups

* bar must be taken from floor