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