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#CrossFit #Hackney #WOD 4/10/2013 #withmomentum

Posted 4th October 2013 by Josh Schouten

Skill:

– KB Skills
– 2 hand swing Russian and American
-Single Arm Swing
– Alternating single arm swing
– Single arm cleans
– Single arm snatch

Capacity:

ME: KB Swings 2 min 24/16kg
rest :60

EMOM for 8 minutes perform:
2 R-hand Snatch
2 L-hand Snatch
2 R-hand Clean & Press
2 L-hand Clean & Press
rest :60

ME: KB Swings 2min

W.O.D

CrossFit Athlete

20 Deadlifts
1 Round of Cindy
15 Deadlifts
1 Round of Cindy
5 Deadlifts
1 Round of Cindy

 CrossFit & CrossFit Endurance

25 Single KB Thrusters 20/12kg
1 Round of Cindy [Scale: jumping pull-ups, incline press-ups]
15 Single KB Thrusters
1 Round of Cindy
5 Single KB Thrusters

CrossFit Rookie

25 Single KB Thrusters (comfortable weight)
1 Round of Cindy (Scale: inverse row, incline press-ups)
15 Single KB Thrusters
1 Round of Cindy
5 Single KB Thrusters