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#CrossFit #Hackney #WOD 14/10/2013 #withmomentum

Posted 14th October 2013 by Josh Schouten

Warm-up

10 minutes to complete

Press-ups Tekkers
Feet on Box HSPU Tekkers
Kick up to Handstand agains wall Tekkers
HSPU Tekkers

10 minutes to complete
Snatch from Hips
Snatch from High Hang
Snatch for Floor

Strength

15 minutes to complete

CrossFit Athlete, CrossFit, CrossFit Endurance, & CrossFit Rookie
A. 3-point Full Squat Snatch (Hips Hang, Hang, Floor) 10 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:
10,9,8,7,6,5,4,3,2,1 of:
HSPU
Deadlifts 102.5/65kg

CrossFit & CrossFit Endurance
10,9,8,7,6,5,4,3,2,1 of:
HSPU [Scale: Ab-mats under head, or feet on box, or press-ups]
Deadlifts 80/45kg

CrossFit Rookie
10,9,8,7,6,5,4,3,2,1 of:
Press-ups
Deadlifts (comfortable weight)