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#CrossFit #Hackney #WOD 5/10/2013 #withmomentum

Posted 5th October 2013 by Josh Schouten

Strength:

CFA
A. 1 Power clean, 1 Front Squats, 1 Split Jerk on the :90 6 3 0 00:01:30 Perform as on the :90sec’s (10mins)
CF
A. 1 Power clean, 1 Front Squats, 1 Split Jerkon the :90 6 3 0 00:01:30 Perform as on the :90sec’s (10mins)
CFE
A. DE: 1 Power Clean, 1 Front Squats, 1 Split Jerk EMOM for 10 minutes 10 3 0 00:01:00 Perform as on the :60sec’s (10mins)
CF Rookie
A. 1 Power clean, 1 Front Squats, 1 Push-Press on the :90 6 3 0 00:01:30 Perform as on the :90sec’s (10mins)

10 min Capacity

EMOM perform the following reps:
10-1 Back Squat @60% 1RM
1-10 Burpee

Team W.O.D

In pairs complete (max 5 reps in a set):

50 Front Squat 60 / 45

25 Toes 2 Bar

50 Front Squat

25 Toes 2 Bar

50 Front Squat

400m Weight Plate Carry 25 /15