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#CrossFit #Hackney #WOD 16/08/2013 #withmomentum

Posted 16th August 2013 by Josh Schouten

Warm-up

A-1 Efficient burpee Mechanics

  • Kipping/Bowing in press-up position
  • Sliding the feet in
  • Burpee to Candle stick roll – using rotation to stand tall.  Think of leading with the shoulders (skill transfer to Olympic lifting)

Strength:

12 minutes to complete:

B. Sumo Deadlift (work up to max weight with good form)

  • CFA: 6×3 30×1 rst:90
  • BC: 5×5 30×1 rst:90

15 minutes to complete:

C-1 BB 20′ Box Lateral Step-ups (scale low reebok step)

  • CFA: 3×6-8 21×1 rst:60
  • BC: 3×8-10 21×1 rst:60

C-2 GHR (scale: nordic raises) 3 x 10-12 30×0 rst :60

W.O.D:

7minutes AMRAP of:
7 Burpees
7 TTB