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#CrossFit #Hackney #WOD 11/10/2013 #withmomentum

Posted 11th 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 increase the reps by 2, after the 5th round decrease the reps by 2

2 Thrusters*, 2 Pull-ups 42.5kg/25kg

4 Thrusters, 4 pull-ups

6 Thrusters, 6 pull-ups

8 Thrusters, 8 pull-ups

10 Thrusters, 10 pull-ups

and back down the ladder

* bar must be taken from the floor

 

W.O.D

Barbara

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats