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