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#CrossFit #Hackney #WOD 15/09/2013 #withmomentum

Posted 15th September 2013 by Josh Schouten

Skill: Running Drills

– Pose position (pose)

– Contact time on the ground (jumps, half squat jumps, full squat jumps)

– Ball of foot jumps (falling)

– Change of support (pull)

– Single leg hopes with change of support

 

Strength

25 minutes to complete

CrossFit Athlete:
C. Power Cleans 7 x 5,4,3,3,3,2,2reps 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 4reps 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 2 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

W.O.D

In Groups of 2

Play Rock paper scissors to decide who is the chaser (winner is the chaser)

P1 starts and P2 (chaser) starts as soon as P1 finishes WB Front Squats

5 rounds of:
20 Front Squats (hold wallball for front squats) 9/7kg
15 KB Swings 24/16kg
200m run
Rest: 60sec (Play rock, paper scissors again to decide who is the chaser for the next round)

* If your chasing partner catches you there is a 10 burped forfeit at the end of the WOD