Sort by tags

#CrossFit #Hackney #WOD 06/09/2013 #withmomentum

Posted 6th September 2013 by Josh Schouten

Warm-up

10 minutes to complete

Snatch Tekkers

Strength

25 minutes to complete

CrossFit Athlete:
A. Power Snatch 7 x 5,4,4,3,3,3,3reps XXXX Rst:180

CrossFit
A. Power Snatch 6 x 5reps XXXX Rst:180

CrossFit Endurance
A. DE: Power Snatch 65% 1RM 3 reps EMOM for 10minutes (do a good warm-up first, build up to weight you will use comfortable for 3reps)

CrossFit Rookie
Practive Power Snatch Tekkers:
– Dip Drive
– High Pulls
– Muscle Snatch
– OHS
– High Hang Power Snatch
– Power Snatch

Capacity

EMOM for 10minutes

CrossFit Athlete:
B. with 70% of best weight lifted in A. 1 Snatches, 3 OHS

CrossFit
B. with 65% of best weight lifted in A. 1 Snatch, 3 OHS

CrossFit Endurance
B. with same weight lifted in A. 1 Snatch, 3 OHS

CrossFit Rookie
B. 1 Snatches, 3 OHS

W.O.D


Broken Grace: in 10minutes perform 30 attempts for time:

3reps EMOM Clean and Jerk 60/35kg [scale weight accordingly]

CrossFit Rookie

30reps Ground to Overhead with weight plate (comfortable weight)