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#CrossFit #Hackney #WOD 27/09/2013 #withmomentum

Posted 29th September 2013 by Josh Schouten

Skill:

Empty bar skills introducing the Bear complex:

Power clean
Front squat
Push press
Back squat
STOH from Rack

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

CrossFit Athlete:

12 min to complete

1,2,3,4,5,6,7,8….. of:

Power Cleans 60 / 45

Press Ups

CrossFit

12 min to complete

1,2,3,4,5,6,7,8….. of:

Power Cleans 45 / 30

Press Ups

CrossFit Endurance

12 min to complete

1,2,3,4,5,6,7,8….. of:

Power Cleans 45 / 30

Press Ups

CrossFit Rookie

12 min to complete

1,2,3,4,5,6,7,8….. of:

Kb Swing 16/12

Press Ups