#CrossFit #Hackney #WOD 24/09/2013 #withmomentum

Posted 24th September 2013 by Josh Schouten

Warm-up

10 minutes to complete

Snatch & Burpee Tekkers

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

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]

CrossFit Athlete:

6 rounds for time: 10 DL @ 100/60KG 10 burpees rest 1 min

CrossFit

6 rounds for time: 10 DL @ 80/50KG 10 burpees rest 1 min

CrossFit Endurance

6 rounds for time: 10 DL @ 80/50KG 10 burpees rest 1 min

CrossFit Rookie

6 rounds for time: 10 DL @ (comfortable weight) 10 burpees rest 1 min