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#CrossFit #Hackney #WOD 27/08/2013 #withmomentum

Posted 27th August 2013 by Josh Schouten

Warm-up

A-1  Burpees with Kip and Candlestick Roll drills 2 x 10reps

A-2 Over the Box Jumps Technique 2 x 10reps

Strength Capacity:

B. Clean Drills with stick/bar

Use a weight that allows you to complete all rounds successfully (65-75% 1 RM)
EMOM for 10 minutes perform:

C-1 Power Clean x 2reps
C-2 Front Squat x 2reps

W.O.D.

Note: This is W.O.D #3 for the competition with P360 next weekend.

For time complete:

Rx: 400m Run
50 KB Snatch (25ea arm) 20/12kg
40 Over the box jumps 24″/20″
30 Sit ups
20 Pull Up
10 Burpee
400m Run

Scaled: 200m Run
50 KB Swings 20/12kg
40 Box jumps 24″/20″
30 Sit ups
20 Jumping Pull Ups
10 Burpee
200m Run