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#CrossFit #Hackney #WOD 08/10/2013 #withmomentum

Posted 8th October 2013 by Josh Schouten

Warm-up

15 minutes to complete

– Push-ups and scaled versions
– Pull-ups and scaled version
– Box Jumps

Full Squat Snatch Tekkers

– Hips, High Hang and Floor

– Jumping position with feet

– Grip width and Hook Grip

– OHS

* Spend time practicing with stick and then the bar

Further Reading: 3 Tips for a Better Snatch

Strength

20 minutes to complete

CrossFit Athlete, CrossFit, CrossFit Endurance, & CrossFit Rookie
A. 3-point Full Squat Snatch (Hips Hang, Hang, Floor) 12 x 3reps Perform as on the :90sec’s

* If you struggle to Squat Snatch always complete a full overhead squat after
each repetition

W.O.D

CrossFit Athlete:
15min AMRAP of
5 – Box Jumps 30/24″
10 – Push-ups
15 – Pull Ups
25 – DU

CrossFit
15min AMRAP of:
5 – Box Jumps 24/20″
10 – Push-ups [Scale: incline]
15 – Pull Ups [Scale: Inverse ring rows]
25 – DU

CrossFit Endurance
12min AMRAP of:
5 – Box Jumps 24/20″
10 – Push-ups [Scale: incline]
15 – Pull Ups [Scale: Inverse ring rows]
25 – DU

CrossFit Rookie
12min AMRAP of::
5 – Box Jumps [Scale: weight plates stacked]
10 – Push-ups [Scale: incline]
15 – Inverse Ring Rows
25 – DU

Finisher

Finisher: Farmers Carry Weight Plates 20/15kg
Who can go the furtherest?