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#CrossFit #Hackney #WOD 18/09/2013 #withmomentum

Posted 18th September 2013 by Josh Schouten

Warm-up

10 minutes to complete

Snatch Tekkers

Strength

20 minutes to complete

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

CrossFit
A. Power Snatch 4 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 (10 Rounds)

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 [scale: empty bar or stick]

W.O.D

CrossFit Athlete:
Kelly:
5 Rounds for time
Run 400 meters
30 box jump 24/20″
30 Wall ball shots 9/7kg

CrossFit
Kelly:
4 Rounds for time
Run 400 meters
30 box jump 24/20″
30 Wall ball shots 7/5kg

CrossFit Endurance
Kelly:
4 Rounds for time
Run 400 meters
30 box jump 24/20″
30 Wall ball shots 7/5kg

CrossFit Rookie
Kelly:
3 Rounds for time
Run 400 meters
30 box jump 20″/weight plates
30 Wall ball shots 7/5kg