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#CrossFit #Hackney #WOD 24/08/2013 #withmomentum

Posted 24th 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 (start to add weight if confident)

Strength

15 minutes to complete:

B. Full Snatch (try for a new personal best)

  • CFA: 7 x 3reps XXXX rst:90
  • BC: 5 x 5 3reps XXXX rst:90

10 minutes to complete:

C. Snatch Pulls 5 x 3 XXXX rst :90  (must be heavier than B above)

W.O.D


NOTE: This will be the first W.O.D of the competition we are hosting with P360 next weekend. A chance to practice team.

RX version
50 / 30kg Squat Snatch
10 DU
7 Squat Snatch
20 DU
5 Squat Snatch
30 DU
3 Squat Snatch
40 DU
1 Squat Snatch
50 DU

Scaled Version
5 Pwr Snatch 30 / 15
5 Wall Ball 8/10
4 Pwr Snatch 30 / 15
10 Wall Ball 8/10
3 Pwr Snatch 30 / 15
15 Wall Ball 8/10
2 Pwr Snatch 30 / 15
20 Wall Ball 8/10
1 Pwr Snatch 30 / 15
25 Wall Ball 8/10

 

Don’t forget to add your workout music here