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

Posted 9th September 2013 by Josh Schouten

Warm-up, Mobility & Skills

15 minutes to complete

A-1 Kipping Toes to Rings 3 x 8-10reps Rst:30

A-2 Burpee Tekkers  Jump with hollow position (watch video here) 3 x 10reps

B-1 Mobility Thoracic Roll out (Thoracic extension) 1x 2min

B-2 Flexion and external rotation with band (improve front rack position) 2x 2min

Strength

25 minutes to complete

CrossFit Athlete:
C. Power Cleans 8 x 5,5,4,4,3,3,3,3reps XXXX Rst:120

D. DE: Front Squats 3reps EMOM for 10minutes (wk1: 70%, wk2: 75%, wk3: 77.5%, wk4: 80%)

CrossFit
C. Power Cleans 6 x 5reps XXXX Rst:120

D. DE: Front Squats 3reps EMOM for 10minutes (wk1: 65%, wk2: 70%, wk3: 75%, wk4: 80%)

CrossFit Endurance
C. DE: Power Clean 65% 1RM 3 reps EMOM for 12 minutes XXXX

D. DE: Front Squats 2reps (wk1: 65%, wk2: 70%, wk3: 75%, wk4: 80%)

CrossFit Rookie
C. Practive Power Clean Technique:
– First pull (extending the knees, keeping shoulders over the bar)
– Slow Second pull for form (rolling the bar up the thighs, feel the steel)
– Dip Drive (seed through the middle)
– High Pulls (keeping the bar close)
– Power Clean (elbows nice and high)

D. DE: KB Goblet Squats 5reps EMOM for 10minutes

Capacity W.O.D

CrossFit Athlete:
5 Rounds work for :60sec then take :30sec rest
3 pwr cleans 60/40kg
ME: Burpees for the remainder of time.

Count total reps performed.
CrossFit

5 Rounds work for :60sec then take :30sec rest
3 pwr cleans 50/30kg
ME: Burpees for the remainder of time.

Count total reps performed.

CrossFit Endurance

5 Rounds work for :60sec then take :30sec rest
3 pwr cleans 50/30kg
ME: Burpees for the remainder of time.

Count total reps performed.

CrossFit Rookie

5 Rounds work for :60sec then take :30sec rest
3 pwr cleans 20/15kg
ME: Burpees for the remainder of time.

Count total reps performed.